5 sleep hacks for winter
When the dark nights close in and the temperatures drop, the temptation to hibernate is at its all-time high. That’s why our experts have put together their top 5 tips for getting some quality Zzz’s this winter.
the sleep summary
Humans often need more sleep in winter as the lack of natural light disrupts our circadian rhythm and leads to an overproduction of melatonin, making us feel sleepier earlier in the night.
It can be harder to sleep in winter due to the colder temperatures which can lead to a lower core body temperature, as well as potentially overheating due to an overreliance on excessive blankets, warming technology or thick duvets to stay warm.
Keeping your room ventilated, maintaining a consistent sleep schedule and making your bed cosier with winter bedding are all helpful sleep hacks for winter.
do we need more sleep in winter?
Yes - although humans don’t hibernate throughout winter like other mammals, they do require extra sleep compared to summer. More specifically, we often need more sleep as our circadian rhythms (our internal biological clock that regulates sleep and wake times) is disturbed by the lack of light. This can lead to you feeling sleepier earlier in the evening and wanting to wake up later in the morning.
what causes poor sleep in winter?
Shorter days and longer nights are usually to blame for poor sleep in winter as our natural sleep cycles are disturbed. This is mostly down to low levels of vitamin D due to the lack of sunlight, as well as the overproduction of melatonin, the hormone most closely associated with sleep, causing us to feel groggy in the morning. The lower temperatures can also lead to you struggling to sleep through the shivers, or sometimes you can overcompensate with electric blankets and thicker duvets which can lead to overheating and your room becoming stuffy.
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 and sugar intake before bed
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.
5. 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.
what is the ideal temperature for sleep in winter?
While you may be tempted to keep your bedroom warm and toasty all winter long, it’s actually beneficial for your sleep to keep your space a bit cooler, even when it’s freezing outside. Keeping your room between 15°C and 18°C is ideal for ensuring your body’s core temperature is regulated, preventing you from sweating and disrupting your sleep cycle.
benefits of sleeping with a window open in winter
If you’re someone who often suffers from a blocked nose while sleeping, or have an overly humid bedroom, you may want to keep your bedroom window open - even in winter. Not only will the constant flow of air may make your sleep space colder, but the improved air quality can help make your room feel less stuffy.
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 risen 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.
