In winter, it’s dark when you get up and dark when you get home. The body, which is largely regulated by light, gets a little confused: you struggle to fall asleep at night and even more to get out of bed in the morning. Good news: a few simple habits are often enough to get better nights’ sleep.
1. Stick to a regular schedule
Going to bed and waking up at roughly the same time, including on weekends, is one of the most effective tips. Your internal clock loves regularity: the more stable your schedule is, the more natural falling asleep becomes.
2. Get some morning light
Morning light helps the body understand that the day has begun. In winter, go outside for a few minutes as soon as possible, or sit near a window for breakfast.
When it’s still dark when you wake up, a sunrise alarm clock can help: its light gradually increases before the alarm, like a sunrise, for a gentler wake-up than a buzzer in the dark.
3. Dim the lights in the evening
Conversely, bright light late in the evening delays sleepiness. An hour before bedtime, switch to soft, warm lighting: a bedside lamp, a nightlight, or the “sunset” mode on a sunrise alarm clock.
4. Don’t overheat the bedroom
We tend to turn up the heating in winter, but a bedroom that is too warm disrupts sleep. A cool room, around 18°C (64°F), with a good duvet, is often much more comfortable for sleeping. Remember to air out the room for a few minutes every day too.
5. Put away screens before bed
Long winter evenings make you want to watch series and use your phone under the covers. Try to put away screens at least 30 minutes before going to sleep, and replace them with a book, calm music, or a relaxing activity.
A heated eye mask can become this new ritual: 15 minutes of gentle warmth on eyes tired from screens, then it turns off automatically.
6. Create an evening ritual
The brain quickly learns signals. If you do the same things every evening (herbal tea, dim lighting, a few pages of reading, slow breathing), it will associate this time with sleep, and falling asleep will become easier.
7. Stay active during the day
The cold makes you want to stay warm, but regular physical activity, even a simple walk, helps you sleep better. Just avoid intense exercise right before bedtime.
In summary
- A regular schedule, even on weekends
- Light in the morning, less in the evening
- A cool, dark bedroom
- Screens put away before bed
- A relaxing ritual every evening
To learn more, our ebook “Get a Good Night’s Sleep Again in 21 Days” guides you with one new habit per day.
This advice is general and does not replace a doctor’s advice. If your sleep problems persist, talk to a healthcare professional.