5 sleep hacks for winter

Now that the darker nights are closing in, the temperatures are dropping and the temptation to hibernate is at its all-time high, there’s no better time for our experts to advise on how to get some quality z’s this winter.  

While winter inspires us to rest and recuperate, unfortunately the change in seasons can disrupt our sleep routines in more ways than one. Whether you’re an early bird but the darker mornings don’t motivate you, or the coldness keeps your awake, we’ve put together 5 simple but effective sleep hacks to help you drift off and stay asleep this winter. 

Why is my sleep worse in the winter? 

With wintertime comes shorter days and less sunlight which both disrupt our internal clock, reducing how much serotonin and melatonin we produce which aid our sleep and mood. Not to mention, feeling chilly at night can make it harder to get comfortable so we can fall into dreamland.  

Sleep Hacks for a Restful Winter 

Let’s take a look at what sleep hacks our experts recommend for a quality kip all winter long. 

1. only go to bed when you’re truly tired

As we’ve already said, the temptation to hop into bed when the sun sets early is real, but if you’re not tired, this can have the opposite effect to getting some quality sleep. If you feel wide awake but get in bed, the more you confuse your brain into thinking getting in bed equals waketime.  

To put sense into this theory, your body’s sleep-wake cycle (circadian rhythm) is managed by light exposure and internal cues, not just what time it is. Therefore, going to bed too early can disrupt this rhythm, making it much more difficult to fall asleep. So, to counteract this, we recommend you stick to a consistent bedtime and only hit the hay once you feel genuinely tired.  

If you still find you’re not sleepy, try a relaxing activity under some low lighting first – away from your bed. 

2. ventilate the room without extreme coldness 

In the winter, you also have the challenge of keeping your room cool without cracking the window, making it way too cold. However, a stuffy bedroom can leave you feeling uncomfortable and restless, reducing your sleep quality. Cooler temperatures also support your body’s natural temperature drop during the night, while also regulating humidity and reducing CO₂ buildup. As a resolution, crack the door slightly or use a fan to maintain airflow and keep you feeling comfortable. Remember, the ideal sleep temperature is around 18°C. 

3. reduce caffeine in-take, even during the cosy season 

We get it. There’s nothing quite like a warm cup of tea or hot chocolate to make you feel cosy, but these types of drinks can actually negatively impact your sleep. Any signs of caffeine can block adenosine, the sleep-promoting chemical in your brain, causing your tiredness to become delayed.  

And to make it even worse, it can stay in your system for 6-8 hours, impacting how deeply you sleep and how quickly you drop off in the first place. So, next time you’re fancying a hot beverage prior to bedtime, opt for a herbal tea or warm milk, a caffeine-free option that’ll leave you feeling relaxed and ready for some shut-eye. 

4. enjoy quiet time before bed 

With the beginning of wintertime usually being jam-packed with socials, festive gatherings and late-night shopping, bedtime routines can be a thing of the past. Not to mention, if you’re doing some Christmas shopping while in bed, blue light from screens can suppress melatonin (the sleep hormone), and any stress and mental stimulation can also increase cortisol levels, making it much harder to relax. 

If you’re struggling to shut down because of a busy winter calendar, try incorporating a 30-minute wind down into your bedtime routine; dim the lights, listen to calming music or enjoy a book under warm light. 

choose comfy bedding

With the struggles of staying warm against your body’s temperature naturally dropping during sleep, you may experience deep sleep less and less. But with the help of temperature-regulating bedding materials, you can keep you warm without overheating. 

We recommend cotton bedding, a breathable mattress topper and even a winter duvet to help you achieve that perfect temp. You’ll want to prioritise thermal regulation and moisture control in your winter bedding, but if you do opt for even lighter layers, keep a throw nearby just in case. 

how to stop feeling groggy on winter mornings 

Do you often feel a bit groggy when you wake up in winter? While we’d recommend exposing yourself to some natural light to fix this, it’s not always possible if you’re getting up early and the sun hasn’t even rose yet. Instead, try a light therapy lamp which can replicate the benefits of natural light. We also recommend you stay consistent with your bedtimes and wake-up times, avoid hitting snooze, and do some light movements or stretching as soon as you wake up to boost circulation.  

These sleep hacks will give you the answer to quality sleep throughout winter. With a balance of staying warm, being comfortable and remaining consistent with your routine, you’re on the right track. To top it off, the right sleep environment can make a world of difference through quality, breathable bedding and a surface that’ll cradle your body to sleep. 

If you found this blog helpful, check out our advice on how to keep warm in bed.