Beat Post-Festival Fatigue: How to Restore Your Sleep Cycle

There’s nothing quite like the experience of a festival, but as the last notes fade and the tents come down, many of us are left with a significant ‘sleep debt’ and disrupted sleep patterns. The post-festival slump, characterised by persistent fatigue, exhaustion and a general feeling of being out of sync, can be tough to overcome.

However, bouncing back to a healthy sleep routine doesn’t have to be a struggle. At And So To Bed, we recognise the profound impact that quality sleep has on your overall well-being. That’s why we’ve enlisted the help of sleep expert and our sleep ambassador, Dr Lindsay Browning, to advise you on how to restore your sleep cycle after a festival.

1. The Impact of Alcohol and Caffeine

When you’re caught up in the excitement of a music festival, it’s easy to overlook how what we eat and drink can affect sleep, even when you’ve returned home. What we consume plays a significant role in regulating our body’s natural sleep process.

Here’s what Dr Browning has to say about the impact of alcohol and caffeine on your sleep:

“Although you may find yourself relying on caffeine to pick you up during and after a festival, remember that caffeine can stay in your system long after you last had any. Try to avoid caffeine after around 2pm to minimise its effect on sleep.

“Many people may have consumed a lot of alcohol during a festival, and although it can help you fall asleep quickly, it tends to reduce REM sleep and cause frequent awakenings. Try not to drink alcohol close to bedtime and give yourself a break after the festival. This will help get your sleep back on track.”

As Dr Browning highlights, while caffeine might seem like your best friend for pushing through a long day, its lingering effects can hinder your ability to fall and stay asleep. Similarly, while alcohol might initially knock you out, it compromises the quality of your sleep. Giving your body a much-needed break from alcohol and caffeine, especially in the afternoons, is an important step in recalibrating your sleep cycle and encouraging more restorative rest.

2. Managing Sleep Debt Without Overdoing It

After days of late nights and early starts, it’s natural to feel exhausted and crave an endless lie-in. The temptation to ‘catch up’ on all that lost sleep the moment you walk through your front door can be strong. However, simply sleeping for an entire day might do more harm than good for your body clock.

Dr Browning says: “After the festival, you might feel very sleep deprived and want to catch up on any missed sleep. Although it might be tempting to try to catch up on any missed sleep in one block as soon as you get home, doing this can confuse your sleep-wake cycle even more.

“Try to stick to as close to your usual bedtime and wake time as possible by avoiding sleeping in much more than 90 minutes later than you usually would or going to bed more than 90 minutes earlier than your usual bedtime.

“If you feel you need a nap, try to restrict it to around 30 minutes (max) around lunchtime and aim to finish any naps by 3pm so they don’t interfere with your night’s sleep.”

As Dr Browning wisely points out, while your body craves rest, an abrupt overcorrection can throw your sleep-wake cycle into further disarray. The key is gradual adjustment. This gentle approach helps your body gradually return to its normal rhythm without confusing its internal clock.

3. The Power of Natural Light

Daylight is a useful tool for resetting your internal clock. Our bodies are incredibly attuned to light and darkness, and exposure to natural light is important for regulating our circadian rhythm.

Here’s Dr Browning’s expert take on using natural light for sleep recovery:

“When you get home, make sure that you get outside to see lots of natural daylight to help your circadian rhythm, especially first thing in the morning if you have got used to staying up too late. Natural outdoor light levels, even on a cloudy day, are a powerful anchor for our circadian rhythm.”

As Dr Browning emphasises, simply stepping outside and exposing yourself to natural light can make a significant difference. This is particularly important in the mornings, as bright morning light signals to your brain that it’s time to wake up, helping to suppress melatonin (the sleep hormone) and reinforce a healthy wake-up cycle.

4. Consistency and Wind-Down Routines

Bedtimes and wake-up times likely varied while you were at a festival, so re-establishing a sense of normalcy is vital for healthy sleep. The human body thrives on routine, and your sleep system is no exception. Creating and following consistent sleep habits is perhaps the most fundamental step in recovering your sleep.

Dr Browning provides advice on bringing consistency back into your post-festival sleep:

“If you have been going to bed and waking up at very different times from your usual bedtime and wake time, it may take a few days for your body clock to get back to normal. Stick to your regular bedtime and wake time as much as possible after the festival. Make sure to give yourself at least 30 minutes wind-down time before bed to help your body and mind calm down, ready for a restful night’s sleep.

Patience and persistence are key to reorienting your body clock. By consistently going to bed and waking up at roughly the same time each day, you will guide your sleep back to its natural rhythm.

Prioritising your sleep after an energetic festival isn’t just about feeling less tired. Giving your body the quality rest it deserves will help you fully recover, allowing you to cherish your festival memories without the lingering shadow of fatigue.

Dr. Lindsay Browning offers sleep therapy at Trouble Sleeping and is the author of the self-help sleep book, Navigating Sleeplessness.

Improve your sleep even further by Booking A Free Sleep Expert Consultation at one of our Nationwide Showrooms - Please Note that the consultation is for one of our And So To Bed sleep experts, not with Dr. Lindsay Browning.

Posted by Charlie Vose
24th June 2025

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