As the winter months roll in, many of us notice changes in our sleep patterns. Shorter days and longer nights can throw off your natural body clock, leaving you feeling groggy or restless. The drop in temperature and the tendency to spend more time indoors can also impact how well you sleep, making it harder to maintain a consistent, restful routine. Left unchecked, these changes can disrupt your sleep quality and leave you feeling sluggish during the day. Understanding how winter affects your sleep is key to adapting and maintaining good sleep hygiene.
In this article, we'll explore 6 practical tips to help you sleep better through the darker times during winter months.
Get Natural Light During The Day (Or Use A Therapy Lamp)
Getting natural light during the day, or using a light therapy lamp when sunlight is scarce, can be crucial for maintaining a healthy sleep cycle in the winter months. Without enough exposure to daylight, your body's internal clock can become confused, making it harder to feel alert during the day and sleepy at night. Just as obsessively checking the clock can worsen sleep anxiety, staying indoors and missing out on natural light can disrupt your circadian rhythm, leading to restless nights and struggles to get out of bed in the mornings. By making a habit of stepping outside for even a short time (aim for at least 20 mins or so) or using a light therapy lamp if you can't get out, you can help regulate your sleep-wake cycle, boosting your energy during the day and improving the quality of your sleep at night.
Avoid Lie Ins In The Darker Mornings
Avoiding the temptation to sleep in, even when the mornings are darker, is key to maintaining a healthy sleep routine during the winter months. Sticking to a regular wake-up time helps regulate your body's internal clock (circadian rhythm), reinforcing a more consistent sleep-wake cycle that promotes quality sleep at night. While it may feel cosy to stay in bed longer, oversleeping can throw off your sleep schedule and make it harder to fall asleep the following night. By waking up (and getting up) at roughly the same time every day, you allow your body to build up the right amount of "sleep drive" — the natural pressure that makes you tired by the end of the day — ensuring you feel ready for bed at night. Consistency is essential, so resist the urge to snooze for too long, even on weekends, and you'll find your energy levels and sleep quality improve.
Don't Overheat Your Bedroom At Night
Keeping your bedroom cool at night is vital for good sleep, as a room that's too hot can lead to restless tossing and turning. While it might be tempting to crank up the central heating during winter, overheating your bedroom can disrupt the natural cooling process your body needs to fall into a deep, restful sleep. The ideal bedroom temperature for sleep is around 16-20°C, so if you use central heating, try setting it to switch off or lower the heat overnight. It’s also important to choose the right duvet for the season — a duvet that’s too heavy or warm can cause you to wake up feeling overheated and uncomfortable. Opt for breathable fabrics and layers you can adjust easily, allowing your body to maintain a comfortable temperature throughout the night.
Stay Active To Boost Night Time Sleep
Staying active during the day is a great way to build sleep drive and improve the quality of your rest at night. Regular physical activity helps tire your body out, making it easier to fall asleep and stay asleep. If possible, try to exercise outside — combining physical activity with exposure to natural daylight can boost your mood and regulate your body clock. Even on colder days, a short walk or outdoor workout can make a big difference. Exercising with others, whether it's a friend or in a group setting, can also add motivation and provide an extra mental boost, helping you stay consistent with your routine. Plus, the endorphins released during exercise are a great natural stress reliever.
Screen Free Time Before Bed
Winding down without screens is essential for preparing your mind and body for sleep, especially during the winter months when it’s tempting to binge-watch TV shows or scroll through your phone in the dark evenings. However, going straight from screen time to bed time doesn’t give your brain the chance to naturally slow down, making it harder to fall asleep. To combat this, give yourself at least 30 minutes before bed dedicated to relaxation, and use this as a cut-off point for screens, working or doing anything 'productive'. This time allows your mind to gradually unwind, helping you transition into sleep more smoothly. Whether you read a book, do some stretches, or meditate, a calming pre-bedtime routine will signal to your body that it’s time to rest.
Reduce Alcohol For Quality Sleep
Limiting alcohol consumption in the evenings is key to ensuring better sleep quality, especially during the winter months when social gatherings and Christmas parties often lead to a few extra drinks. While alcohol may make you feel drowsy at first, it disrupts the sleep cycles leading to more fragmented sleep which feels less refreshing. Studies show that even moderate alcohol consumption can reduce sleep quality around 25%, leading to more fragmented sleep and early morning awakenings. As tempting as it may be to indulge during holiday celebrations, keeping your alcohol in moderation or switching to low or no alcohol options will help you avoid a restless night and wake up feeling more refreshed the next day. If you do have a drink, try to enjoy it earlier in the evening (ideally at least 3 hours before bed), giving your body time to process it before bed.
I hope you find these techniques helpful, let me know in the comments what works for you! If you're struggling with sleep during the winter, book a call with me to get 1-1 support today.
I'm Amy, a Holistic Sleep Coach and Certified Sleep Consultant Practitioner for adults & teens. I help people improve their sleep to feel and perform at their best, using The Good Sleep Method.
If you are looking for 1-1 tailored support to get a better night's sleep and tackle sleep anxiety for good, book a call with me to get started.
You can read more about me here.
Follow me on Instagram @thegoodsleepmethod
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