The holiday period can heighten relapse risk for people recovering from addiction, particularly around alcohol and drugs, due to increased social gatherings and disrupted routines. Helen Wells, clinical director at The Dawn Rehab Thailand, says small but deliberate changes to sleep timing can help reduce vulnerability during this time.

“Research shows holiday periods are among the most challenging times of the year for recovering addicts. A study published in Frontiers in Physiology found New Year’s Eve saw more than double the usual alcohol consumption from individuals, with 74% of participants reporting alcohol use compared to 31% on typical days.”

Wells notes that advice typically given to people in recovery becomes harder to follow during festive periods, when access to alcohol and other substances is more visible and socially normalised.

“Regular advice that recovering addicts receive actually becomes more challenging during the festive period, because the temptation and the gateways to relapsing are so much more heightened.”

She explains that sleep disruption plays a significant role in increasing cravings, particularly when normal routines are pushed later into the evening.

“Most people know that adequate sleep is important, but strategic sleep timing can be a powerful tool against relapse that few realise or even implement in their day to day life.”

Research cited by Wells shows that sleep patterns shift markedly during holidays. One study found sleep onset was delayed by as much as 88 minutes on New Year’s Eve, while sleep consistency dropped by nearly 14%.

“Cravings are typically strongest in the evening, so adjusting your sleep schedule to avoid high vulnerability periods can be far more effective than you realise,” she said. “If your risk peaks at 8pm when families traditionally start drinking, consider shifting your sleep schedule to take a 90 minute nap from 6:30pm to 8pm, then staying up slightly later when everyone is winding down rather than topping up their glasses.”

Wells adds that this approach offers cognitive benefits alongside craving avoidance.

“The sleep cycle reset works by avoiding your personal ‘witching hour’ for cravings but it also has an additional benefit. If you wake up after that nap, you’re going to be well rested and be thinking more clearly than you would if you were tired from a long day, meaning you can have a clearer mind when faced with those holiday temptations that you want to avoid.”

Research consistently links disrupted sleep with increased stress, reduced impulse control, and heightened emotional vulnerability, all of which can raise relapse risk. With Christmas falling midweek this year, later nights and altered routines may further intensify these effects.

Wells says prioritising rest, maintaining consistent sleep where possible, and using short strategic naps can support clearer decision making during socially demanding periods.