Winter and Sleep: Tips for Beating Insomnia and Improving Sleep Hygiene

As winter blankets the world in a long-awaited layer of frost, it also brings with it unique challenges to our sleep patterns. The colder temperatures and longer nights can sometimes disrupt our sleep, leading to insomnia and restlessness. In this blog post, we’ll explore practical tips to beat insomnia and enhance sleep hygiene during the winter months, ensuring you get the restful sleep you need.

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Experts have explained some of the reasons why our sleep may be negatively impacted by the winter season:

The first conclusion we usually come to ourselves is the shorter daylight hours, and that is a factor! “The main reason for this is that a lack of natural daylight stops a part of the brain (hypothalamus) from working properly. This impacts melatonin (the hormone which makes you sleepy) as well as the body’s circadian rhythm (internal clock), which delays the sleep cycle, sapping your energy and making you feel groggy and tired,” explains Alison Jones, sleep expert at Sealy UK.

Another factor is the increased alcohol and food consumption of many people over the holiday season. Even having one or two drinks can impact your sleep, and over-eating can lead to bloating, heartburn and indigestion. How can we focus on sleep when we’re so uncomfortable?!

And finally the stress of the season. “The busy festive period often brings changes to our routines, whether that’s from pre-Christmas work burnout or more social plans than usual, which can lead to late nights and higher alcohol intake than we’re used to. We also may feel more stress and anxiety caused by family issues, juggling childcare in the school holidays, and the financial pressures of the Christmas bills,” says Karen Innes, new product development manager at Slumberdown. Some of this stress in unavoidable, but I highly recommend you finding some coping methods which work for you, and minimising stress where you can if you know if is negatively impacting your sleep.

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Now I have to admit my sleep hygiene is a work in progress and something that I even asked for support with from a psychiatric nurse! I was exhausted, desperate and in need of some advice. The tips below cover some of what I learnt from him and my own research.

1. Understanding Winter’s Impact on Sleep: The Science Behind the Chill

Do your own research into the concept that winter weather can influence our sleep. There are lots of articles out there which explain how colder temperatures and changes in daylight can affect our circadian rhythms and sleep-wake cycles. Sometimes one of the biggest motivators to making change is having the knowledge of WHY we should.

2. Create a Cosy Sleep Environment: The Power of Comfort

Emphasize the importance of a comfortable sleep environment. Invest in warm, cosy bedding, and consider adding blankets or a space heater to regulate the room temperature for optimal comfort. There are some lovely options out there for winter bedding, but I would suggest these if you want to have that true hygge effect. If you want something a little warmer, fleece bedding has become increasingly popular over recent years.

3. Maintain a Consistent Sleep Schedule: Winter Routines

Encourage the establishment of a consistent sleep schedule, even on weekends. Maintaining a routine helps regulate your body’s internal clock, making it easier to fall asleep and wake up at the desired times. This doesn’t have to be so rigid that you miss out on social gathering or events. The occasional late night won’t be detrimental, but as a general rule you should aim for a consistent bed time.

4. Limit Exposure to Screens: The Blue Light Effect

Discuss the impact of screens on sleep, especially during the darker winter evenings. The advice is to reduce exposure to electronic devices at least an hour before bedtime to minimize the disruptive effects of blue light on melatonin production. There are mixed opinions on whether screen filters or blue light glasses are effective, so many professionals recommend eliminating screens to be safe.

5. Embrace Natural Light: Sunlight for Sleep Quality

Encourage exposure to natural light during the day, as it helps regulate your internal body clock. Spend time outdoors, even in winter, to absorb natural light, which can improve mood and sleep quality. If due to work, mobility or other restrictions you aren’t able to get outside as much as you like then there are other options. Spend as much time as you can near windows to absorb natural light. You might also consider purchasing a SAD lamp which you can use at intervals throughout the day.

6. Warm Beverages and Bedtime Rituals: Calming the Mind

Suggest incorporating calming bedtime rituals, such as drinking a warm, caffeine-free beverage or engaging in relaxation techniques like reading or gentle stretching. Establishing a calming routine signals to your body that it’s time to wind down. You should start thinking about your evening routine hours before bed. Stimulants should be cut out early. If you bath or shower in the evening then you should allow time for your blood pressure to lower. Bright lights should be avoided. And a cup of herbal tea is always a lovely way to end the day.

7. Mindfulness Meditation for Sleep: Clearing the Mind

Introduce mindfulness meditation as a tool for clearing the mind before sleep. Guided meditations or simple breathing exercises can help alleviate stress and promote a more relaxed state conducive to sleep. Wherever You Go, There You Are: Mindfulness meditation for everyday life by Jon Kabat-Zinn is highly recommended if you’re looking into a regular meditation practice. Kabat-Zinn is internationally known for his work as a scientist, writer, and meditation teacher, and this book is well loved.

8. Regulate Room Temperature: Finding the Ideal Balance

Discuss the importance of maintaining a comfortable room temperature. The ideal sleep environment is cool, typically between 60-67 degrees Fahrenheit, but finding a temperature that suits your personal comfort is crucial. Consider opening your bedroom window for 10 minutes before you head in to sleep, or turning down the heater in your bedroom to keep it a couple of degrees cooler than the rest of your home.

9. Invest in Quality Sleepwear: Comfort from Head to Toe

Recommend investing in warm and comfortable sleepwear to keep your body cosy throughout the night. Proper attire can contribute to a restful and uninterrupted sleep experience. This has never been a priority for me, but that has all changed since I invested in a new lounge wear/ night wear set. A set like this can be mixed and matched for all seasons!

10. Limit Stimulants: Be Mindful of What You Consume

Limit the consumption of stimulants, especially close to bedtime. Caffeine and nicotine can disrupt sleep, so it’s beneficial to reduce intake, particularly in the hours leading up to bedtime. If you’d like a hot drink before bed I recommend a herbal tea like the Pukka night time tea, or if you want something a little more luxurious a hot chocolate.

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Winter should be a time of restful rejuvenation, not a season marked by sleepless nights. By implementing these tips to beat insomnia and improve sleep hygiene, you can create a sleep-friendly environment that supports your well-being throughout the winter months.

Remember, quality sleep is an essential component of a healthy lifestyle, contributing to both physical and mental well-being.

Sweet dreams!

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