As the Christmas season brings parties and indulgent treats, sleep experts warn that some festive favourites might leave you restless through the night. With the hashtag #Foodsthathelpyousleep trending on TikTok and Google searches for “Why can’t I sleep after drinking alcohol” surging by 140% in the past three months, it’s clear that sleep disruptions are a growing concern.

Experts Martin Seeley, CEO of Mattress Next Day, and Dr Rimas Geiga, a clinic nutritionist at Glowbar LDN, have shared insights on how certain foods and drinks can affect sleep quality, along with alternatives for a more restful holiday season.

Alcoholic drinks to avoid for better sleep

• Espresso martinis. While popular at parties, espresso martinis combine alcohol and caffeine, a duo that disrupts sleep. Dr Geiga warns, “This cocktail can increase wakefulness and impair sleep quality. Avoid after 6 pm for a restful night.” Martin Seeley adds, “Caffeine blocks sleep-promoting adenosine, delaying sleep and leading to restless nights.”
• Brandy and whisky. Often associated with relaxation, these drinks disrupt REM sleep, the crucial phase for memory and emotional balance. “Despite their reputation as nightcaps, brandy and whisky can fragment your sleep,” says Dr Geiga. Seeley notes, “Alcohol interference with REM can leave you irritable and foggy the next day.”
• Sugary cocktails. Drinks like margaritas and daiquiris may satisfy your sweet tooth but can cause blood sugar spikes, leading to energy crashes and restlessness. Dr Geiga advises enjoying these earlier in the evening to avoid nocturnal wakefulness.
• Red wine. Though considered a relaxing choice, red wine can trigger acid reflux, making sleep difficult. “Avoid within two hours of bed,” Dr Geiga suggests, while Seeley highlights that reflux-related discomfort can fragment sleep and lower its quality.

Festive food choices that could disrupt your rest

• Aged cheeses. Traditional Christmas cheeseboards featuring aged cheddar, blue cheese, and parmesan contain tyramine, which stimulates alertness. “This can delay sleep onset,” explains Dr Geiga. To avoid issues, consume these cheeses at least four hours before bed.
• Dark chocolate. Often seen as a healthier indulgence, dark chocolate’s caffeine and sugar content can hinder melatonin production. “Melatonin regulates sleep cycles, so eating dark chocolate close to bedtime can delay sleep,” Seeley says.
• High-fat foods. Christmas classics like roast potatoes, mince pies, and pigs in blankets are high in saturated fats, which delay digestion and cause discomfort. “To minimise disruption, have your Christmas dinner earlier to leave a three-hour window before sleep,” Dr Geiga recommends.

Sleep-friendly alternatives for the festive season

For those keen on enjoying the festivities without compromising sleep, Dr Geiga suggests lighter drinks like low-alcohol red wine or mulled wine, which often contains calming spices. He also recommends protein-based snacks, such as Greek yoghurt or an apple with almond butter, to aid digestion and stabilise blood sugar levels.

Small portions of nuts, like almonds or walnuts, can be beneficial too. “Magnesium in nuts acts as a natural muscle relaxant and supports melatonin production,” Seeley explains.

With thoughtful choices, you can still enjoy the celebrations while waking up refreshed and ready for the next day’s festivities.