Festive décor can affect your sleep
As the Christmas season approaches, so does the Christmas prep, from decorating and entertaining to embracing long-standing seasonal traditions.
As exciting as the festive season can be, new research from Barker and Stonehouse has revealed a lesser-known consequence of the festive period, which is a significant decline in sleep quality, with one group particularly impacted.
The research found that mums experience the greatest sleep disruption over Christmas, with almost a quarter (23%) reporting poorer-quality sleep during the season. In comparison, only 9% of dads and 10% of children say their sleep is most affected, highlighting an uneven distribution of festive strain within the home.
But what is it about Christmas that affects sleep so widely, and why are mums feeling it most?
How our sleep changes at Christmas
The survey of 1,000 Brits reveals several seasonal shifts affecting the quality and quantity of sleep.
Pharmacist Ana Carolina Gonçalves, of Pharmica.co.uk, explains that our festive eating and drinking patterns play a major role.
“During the festive period, people tend to consume richer, higher-fat and higher-sugar foods, often in larger quantities. These habits interfere with digestion and can delay the onset of sleep. Alcohol is another significant disruptor, as it reduces the amount of deep REM sleep we get, which is essential for repairing the body and maintaining energy levels”, she explains.
But beyond food and drink, the researcher further uncovered lesser-known household stressors, particularly those more commonly carried by mums, that contribute heavily to seasonal sleep loss.
The biggest festive sleep disruptors
- 46% say hosting duties and guests keep them awake
- 24% say overeating affects their sleep
- 21% are kept awake by hosting-related stress
- Almost 20% say Christmas décor disrupts their sleep
- 15% are woken by children’s early-morning excitement
- 14% struggle with financial worries
While dads and children do experience disruption, the data suggests mums carry a disproportionate share of emotional and practical responsibility during the festive season.
Interestingly, interior choices, usually associated with comfort and celebration, can be surprisingly disruptive.
Why festive décor can affect sleep
Ana explains that while décor is often harmless, certain elements can interfere with sleep when used in the wrong spaces.
“For most people, Christmas decorations have only a minor impact on sleep, provided they remain out of the bedroom. However, bright or flashing lights, especially LEDs that emit blue wavelengths, can suppress melatonin production and delay sleep if they’re left on late into the evening.”
She adds, “Festive scents can also cause problems. Some individuals find that scented candles, incense or potpourri trigger headaches or discomfort, so these are best avoided in bedrooms altogether.”
How to curate a Christmas-ready bedroom without sacrificing sleep
With sleep disruption so widespread, creating a calming bedroom is essential when looking at how to sleep better. Magdalena Giersinska, Head of Product and Displays at Barker and Stonehouse, shares her expertise on combining festive style with sleep-friendly design.
1. Choose Colours That Promote Calm
Magdalena explains, “When you think of Christmas colours, greens, reds, and whites immediately come to mind. But incorporating all of these into a bedroom without thoughtful consideration may not result in the calming environment needed for quality sleep.”
She highlights red as a colour that requires care, sharing “Red has strong stimulating associations, and our bodies can respond to it without us realising. In a bedroom, this can make it harder to wind down. If you want to include red, opt for darker or more muted tones, such as burgundy or dusty reds. These shades bring warmth and elegance without overwhelming the senses.”
In contrast, green and white are naturally soothing, as she explains, “Green connects us to nature and evokes calm and comfort, making it ideal for the bedroom. White promotes clarity and safety. Together, they create a serene, snow-dusted look that feels festive but remains restful.”
2. Embrace Textures
Magdalena recommends using textiles generously during the colder months.
“Layering blankets, cushions, and throws creates an inviting atmosphere year-round, but during Christmas, it becomes especially effective. These elements add both warmth and visual depth to the space.”
Texture is particularly important, as she adds, “Materials like boucle, velvet and faux fur can elevate comfort and transform the room into a cosy, cocooning retreat.”
3. Festive Glow Over Stimulating Lights
Magdalena emphasises the importance of selecting gentle lighting during the festive season.
“Lighting should help you unwind before bed, but it must be the right type. Warm-glow fairy lights are a wonderful way to introduce festive ambience without disturbing your natural sleep rhythms.”
She suggests, “Frame fairy lights around your headboard for a cosy focal point, or place them inside a glass jar for a soft, diffused glow. They’re also ideal for subtly illuminating a small bedroom Christmas tree. Just avoid cool-toned or bright white lights, as these can make the brain feel more alert.”
Warm bedside lamps placed out of direct view also help create a calm, sleep-ready space.
By understanding how food, décor, emotional load and household dynamics affect rest, families can make small, supportive changes that help everyone enjoy a calmer, more restorative Christmas.
Barker and Stonehouse have shared their full Christmas sleep report to show calming bedroom ideas and how to sleep better.
