Sleep Tight This Winter With 5 Simple Tips
Oh winter! The season of hot cocoa, cozy sweaters, and… terrible sleep?
Yep, Winter might be delightful for holiday cheer, but it’s an absolute menace to your sleep schedule. Between shorter days, chilly nights, and the dreaded clock change, your snooze time takes a hit.
But sleep experts at amerisleep.com have spilled the beans on what exactly happens during winter and how to keep those Zzzs in check.
Daylight Saving: Time Change Trauma
November 3rd—it’s the day when clocks fall back, and while an extra hour of sleep sounds like a dream, it’s really a trick. Rosie Osmun, Certified Sleep Science Coach at Amerisleep, explains that this tiny one-hour shift messes with your circadian rhythm.
What’s that, you ask?
It’s your body’s internal clock, telling you when to sleep and when to be awake. But throw a wrench in the time and suddenly your body’s like, “Wait, what time is it?”
Natural light is a big part of keeping your circadian rhythm on track. Less daylight means your body doesn’t get the memo to wake up or feel sleepy at the right times. So, even though your clock says 7 a.m., your brain is still in hibernation mode. Ever felt like a zombie in the morning? Blame daylight saving!
Shorter Days = Sleep Struggles
Winter days are basically “blink, and it’s night” kind of short. And this lack of sunlight? Not great for your mood or energy. It even messes with your vitamin D levels, which affects serotonin—aka the stuff that makes you feel good and helps regulate your sleep-wake cycle.
Cue the infamous Seasonal Affective Disorder (SAD), the winter blues that make you feel sluggish and down. But wait, there’s hope! A simple trick to combat those dark mornings is investing in a sunrise alarm clock. It mimics a natural sunrise, slowly waking you up like a gentle morning glow instead of jolting you with a blaring alarm. It’s like your personal sunshine on demand!
Winter: Cold and (Not) Cozy
Let’s talk temperature. Believe it or not, colder weather can actually help you sleep better—as long as you don’t turn your room into an ice cave. Your body naturally lowers its temperature when you’re getting ready to sleep, so setting the thermostat between 60-70°F gives your body a nudge in the right direction.
But don’t just blast the heat all night—consider warming up with a hot bath before bed instead. This will raise your body temperature, then let it drop again as you slip under the covers. Bonus points if you cuddle before you drift off—it’s scientifically proven to warm things up, in more ways than one.
Beware the Winter Germs
Winter brings along its best friends—colds and flu. And if there’s anything that ruins a good night’s sleep, it’s a stuffy nose, hacking cough, and elevated body temperature.
But did you know some of the meds you take to feel better might actually make your sleep worse? Pseudoephedrine and diphenhydramine, common cold and flu meds, are notorious for disrupting deep sleep. Even some cough syrups contain alcohol, which sounds relaxing but actually sabotages your sleep cycles.
So, read those labels carefully. And if your medicine cabinet is full of sleep-wrecking drugs, maybe rethink your late-night dosage.
Sleep Like a Pro This Winter
Here’s the golden rule of winter sleeping: routine is everything. Set a regular bedtime, wake up at the same time every day (even on weekends—sorry, no snooze-fest), and stick to it like glue. Your body loves consistency, and it’ll thank you with better sleep.
Caffeine and alcohol are your enemies in this battle—no coffee after noon, and stop drinking at least three hours before bed. Also, kiss your phone and laptop goodnight an hour before bed. Those screens? They mess with melatonin, the hormone that helps you sleep. Swap scrolling for a good book, coloring, or a relaxing bath, and you’ll drift off in no time.
Winter might try to steal your sleep, but now you’re armed with all the tips to fight back. Stick to a routine, stay cozy (but not too warm), and let the light lead the way—both in your mornings and your dreams.
