The January return to school can feel rough. After weeks of later nights, lie-ins and relaxed routines, suddenly having to wake up early again can feel almost impossible. If you’re struggling to fall asleep, hit snooze five times, or feel tired all day – you’re not alone.
The good news? There are real reasons why this happens, and small changes can help you get back on track.
Why January Sleep Feels So Hard
Over the holidays, it’s normal for sleep routines to drift. Going to bed later, sleeping in, gaming or scrolling late at night, and having less structure can all shift your body clock.
Teenagers also naturally have a delayed sleep rhythm, meaning your body is programmed to feel sleepy later at night and want to wake up later in the morning. So when school starts early again in January, it can clash with how your brain and body work – especially after the break.
This can lead to:
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Struggling to fall asleep, even when you’re tired
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Feeling exhausted in the morning
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Low energy, motivation or mood during the day
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Relying on caffeine or sugar to get through
Add in dark winter mornings and short days, and it’s no wonder waking up feels harder than ever.
Tips to Reset Your Sleep Routine
You don’t need to change everything at once. Slow, realistic changes work best.
Shift your sleep times gradually
Instead of forcing an early bedtime straight away, try moving your bedtime and wake-up time earlier by 15–30 minutes every few days.
Get light as soon as you wake up
Light tells your brain it’s time to be awake. Open the curtains, turn on a light, or step outside if you can – even on cloudy days.
Be consistent (yes, even at weekends)
Sleeping in late on weekends can make Monday mornings harder. Try to keep lie-ins to no more than an hour if possible.
Wind down before bed
Your brain needs time to switch off. Aim for a calm last hour before sleep:
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Dim the lights
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Put your phone down if you can
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Listen to music, read, stretch or relax
Watch caffeine late in the day
Energy drinks, coffee and some fizzy drinks can stay in your system for hours and make it harder to fall asleep.
Don’t panic if sleep doesn’t come straight away
Lying in bed stressing about sleep can actually make it harder. If you’re wide awake, try something calm and low-stimulation until you feel sleepy again.
Be Kind to Yourself
January is a reset, not a test. Your sleep won’t fix itself overnight, and that’s okay. Getting back into routine takes time, especially for teens.
If sleep problems are affecting your mood, schoolwork or mental health, reaching out for support can really help. Sleep is a big part of how you feel – and you deserve rest that works with your body, not against it.
