January has a habit of exposing just how fragile sleep can be. At fourfive, it is one of the busiest months for conversations about broken nights, restless minds, and mornings that start with exhaustion instead of energy.
If your sleep feels worse in January, you are not failing at routines or discipline. Your body is responding to a perfect storm of biological, environmental, and mental pressure. Understanding why January is so difficult is the first step towards fixing it.
The science behind January sleep struggles
In the UK, January brings the shortest days of the year. Daylight is one of the strongest signals your body uses to regulate its circadian rhythm, the internal clock that controls when you feel awake and when you feel sleepy. With fewer daylight hours, that rhythm can drift out of sync.
When your circadian rhythm is disrupted, melatonin production can be delayed or reduced. This makes it harder to fall asleep at night and harder to wake up feeling refreshed in the morning. Even if you are spending the same amount of time in bed, the quality of your sleep may suffer.
January is also a high stress month, even when it does not feel dramatic. Returning to work, financial pressure after Christmas, health goals, and a general sense of starting again can all keep your nervous system on high alert. Stress hormones like cortisol do not disappear when you turn the lights off. They follow you into bed.
Cold weather adds another layer. Lower temperatures and reduced movement can lead to stiff joints and tight muscles. Physical discomfort often causes micro awakenings during the night, even if you do not fully remember them in the morning. Over time, this fragments sleep and leaves you feeling unrefreshed.
December habits often linger too. Later nights, irregular sleep times, and disrupted routines can take weeks to reset. By January, many people are trying to force better sleep without giving their bodies the support they actually need.
Why forcing sleep rarely works
One of the biggest mistakes people make in January is trying to control sleep through willpower. Going to bed earlier, lying still, or stressing about getting eight hours often backfires. Sleep is not something you can force. It happens when your body feels safe, calm, and comfortable enough to let go.
This is where support focused on relaxation and recovery can make a real difference.
How CBD may support better sleep
CBD is not a sleeping pill. It does not sedate you or switch your brain off. Instead, it works alongside your endocannabinoid system, which plays a role in regulating stress, discomfort, mood, and sleep.
For many people, CBD helps by supporting the conditions that allow sleep to happen naturally.
In trials, 90 percent of people felt calmer and more relaxed after using CBD. When your nervous system settles, the mental noise that keeps you awake often softens. That sense of calm can be especially valuable in January, when stress is often present even if it is not obvious.
Physical comfort matters just as much as mental calm. In the same trials, 92 percent of people felt their bones were less stiff and muscles less achy. When your body feels more at ease, it is easier to find a comfortable position and stay asleep through the night.
Sleep quality is where many people notice the biggest change. In trials, 87 percent of people felt their sleep quality improved. That means deeper, more restorative rest, not just more time spent in bed. Better sleep quality often leads to improved energy, focus, and mood during the day.
At fourfive, our CBD Oil Spray is designed to support you in the moments that matter, including those quiet moments before bed when your body should be winding down.
Designed to support you in the moments that matter, our CBD Oil is third party tested and THC free so you can focus on living life to your max.
The spray format allows for easy use as part of an evening routine. Whether you take it after a warm shower, some gentle stretching, or a few minutes of stillness, it fits into real life rather than demanding perfection.
You can choose between two flavours depending on your preference. Natural Oil offers a clean, subtle taste. Orange Oil provides a light citrus option without synthetic sweeteners or colours.
Other CBD options from fourfive
Sleep support is personal. What works best depends on routine, preference, and lifestyle. That is why we also offer CBD capsules and gummies.
Capsules are ideal if you prefer a consistent, no fuss option that fits easily into a daily routine. Gummies are a popular choice for those who want something simple and enjoyable as part of their wind down in the evening.
All our CBD supplements are made with the same commitment to quality, testing, and transparency.
Supporting sleep beyond supplements
CBD works best when paired with small, realistic habits. January is not the time for extreme routines. Simple changes are often more effective.
Try getting outside in daylight earlier in the day, even when the weather is dull. Keep sleep and wake times as consistent as possible. Lower lights and screens in the hour before bed. Create a short wind down ritual that signals to your body that it is safe to rest.
Explore our CBD Oil Spray for sleep, alongside our capsules and gummies, and start building a calmer, more comfortable night time routine with fourfive.
Better sleep changes everything. January is a good place to start.