Stop having this popular festive drink if you want better sleep over the holidays, expert warns

Christmas is a time to be merry, but for many of us, it quietly wrecks our sleep. According to Ann Garry, nutritionist and CEO of Health Coaches Academy, festive sleep disruption usually comes from small habits adding up.

“We’re eating later, drinking more, routines slip, and stress levels rise — even when it’s ‘good’ stress,” she explains. “All of that impacts sleep quality.” To wind down in the evening or feel festive while wrapping gifts, you might reach for a holiday tipple. Unfortunately, alcohol is one of the biggest sleep disruptors.

While a nightcap may make you feel drowsy, it interferes with REM sleep, increases nighttime awakenings, and leaves you feeling groggy the next day. The good news? You don’t have to skip celebrations in order to sleep better. Garry explains how to enjoy the holidays — and why one popular seasonal drink is especially bad for your sleep.

Which popular festive nightcap wrecks our sleep?

If you were thinking it was Bailey’s — we’re sorry to say that you’re right.

But why does Bailey’s disrupt our sleep more than any other alcoholic drink? Garry explains, saying, “The issue is what it’s made of and when we tend to drink it.”

“It combines alcohol, sugar, fat and dairy, which is quite a lot for the body to process close to bedtime. The sugar may cause a spike in blood glucose followed by a dip, which can trigger a stress response in the middle of the night,” She says.

“The alcohol has the potential to reduce sleep quality by disrupting REM sleep, and for some, the dairy and fat can slow digestion or cause reflux when they lie down.”

Can you still drink Baileys over the holidays and sleep well?

Don’t discard the tipple too soon — Baileys can still be enjoyed as a seasonal drink over the holiday period.

“It isn’t about cutting things out or making Christmas miserable,” says Garry. “It’s just about being more strategic.

“If you’re going to have Baileys, enjoying it earlier in the evening, rather than as a last thing before bed, makes a big difference.

She goes on to add, “Keeping portions moderate, having it after food rather than on an empty stomach, and giving yourself a bit of time to wind down afterwards all help."

“Even small tricks like drinking some water alongside it can support your body in processing the alcohol.”

Are there better alternatives for sleep?

It goes without saying that alcohol in general can lead to some sleep disruption.

But drinks that are lower in sugar tend to be a little kinder on both our blood sugar and our slumber.

Garry suggests, “Dry wines, champagne, or spirits with no-sugar mixers generally cause fewer spikes in glucose compared to dairy-based or sweet drinks.”

“For example, a dry red wine tends to be lower in sugar than dessert wines or liqueurs, and is often better tolerated if enjoyed in moderation and earlier in the evening,” he explains.

“That said, timing and quantity matter more than the exact drink. One or two drinks earlier in the evening, with food and water, is usually far less disruptive than the same amount immediately before bed.”

My top tips for better sleep over the holiday

1. Try to keep your sleep schedule consistent

It’s a tale as old as time, but a solid sleep schedule can transform patchy slumber into peaceful rest.

Your circadian rhythm, the body’s internal clock, relies on regular bed and wake-up times to function properly. When your schedule shifts too much, falling asleep and waking up become harder, and nights can feel more restless.

This holiday season, try to commit to a schedule that works best for your needs.

Be sure to include some daylight, be it a walk or a workout, to keep your circadian rhythm ticking in the right direction.

Sticking to roughly the same times each day helps you drift off faster, sleep more deeply, and wake up feeling refreshed — even during the busy holiday season.

2. De stress

It can be easier said than done during the festive break, but that’s exactly why it’s important to try de-stress techniques.

Shopping, cooking, social plans and end-of-year deadlines all pile on, leaving your mind buzzing when it should be winding down. High stress makes it harder to fall asleep, stay asleep and get truly restorative rest.

Taking time to de-stress in the evening can make a real difference.

Simple practices like deep breathing exercises or a short meditation session signal to your body that it’s time to relax, lowering heart rate and calming the mind. In fact, just six minutes of reading lowers stress by 68%.

Even a few minutes each night can supercharge your sleep, helping you feel rested and ready for the day ahead.

3. Moderation

It’s easy to overdo it, and occasional treats are part of the fun. But too much alcohol and sugar can seriously disrupt your sleep, leaving you tossing and turning or waking up groggy.

It’s a tried and true method for better rest — moderation has saved my sleep more times than I can count.

From skipping a round of drinks for a round of water, to ensuring I’m eating a breakfast full of fibre and protein, these are little swaps I do to keep my merriment in moderation.

It means in the lead-up to the New Year, I’m not having to boomerang back into stricter habits to offset any indulgence.

Instead, I’ll be stepping into 2026 feeling refreshed, rested and like I managed to have a real break over the festive period.