Do you feel like you’re more tired in winter? Well you’re not alone! Studies show that nearly half of the adults report sleeping 2 hours longer during the winter season. As the nights get longer and the weather gets colder many people feel more tired or seem to not be able to get enough sleep, even if they sleep in.

The main reason for this is the lack of sunlight, which can confuse your body’s Circadian rhythm. Normally our brain relies on sunlight, in particular the lack of it, to determine when to release melatonin, a hormone that induces sleep. With days being shorter during winter and the sunlight not being as bright as in summer, your brain can have a hard time telling apart day and night. As a result of this your melatonin levels can significantly go up causing you to feel sleepier during the day.

But are humans meant to sleep more in winter because of this? The short answer is no, not really. In fact, health experts suggest that more than 8 hours of sleep per night can make you feel even more sluggish, which is why it’s essential to get a good rest at night.

How to get better sleep in winter?

Now that you’ve learned why we sleep more in winter, you might be eager to find out how to improve your sleep habits during the winter period in order to feel more rested. Here are our tips on how to do that!

Make the most from the limited sunlight

Like we’ve already mentioned, your sleep-wake cycle can easily get confused during winter, which is why it’s essential to get as much sun during the day as possible. Spending as much time as you can outside during the day can help you keep your melatonin levels in check so you feel less tired.

A good idea is to go outside in the morning after the sun has come up or if that’s not possible for you try sitting by a window during the day to get as much sunlight as you can.

Go for regular walks

For many of us it’s not uncommon to go to work or school in winter while it’s still dark outside. And some people don’t get any light at all because by the time they leave work the sun has already set.

If that’s the case for you, then going outdoors for a few minutes during lunchtime while the sun is still out might be a great solution. Any exposure to light you can get will help you sleep better during the night and feel more rested.

Avoid sleeping in or napping during the day

With the cold weather outside and the already sluggish mood that gets over you in winter, you might feel inclined to sleep a bit longer or nap during the day. However, your body does not actually need more sleep in winter, so if you sleep in or nap it will be even harder to fall asleep at night.

As comfortable as your bed might look, it’s not recommended to curl up there unless you intend to sleep either, as your brain won’t associate it with sleep anymore which will make it difficult to doze off when it’s bedtime.

Exercise regularly

Exercise is proven to improve overall sleep quality. Usually during the warmer months it’s easy to find the motivation to go outside for a jog or hit the gym. With the days being so short in winter many people tend to skip working out.

However, it’s important to stay persistent. Even half an hour of exercise a few times a week can help you spend more energy and doze off more easily at night.

Try not to overeat

Along with not exercising enough during winter, we often tend to eat more as well. With the weather being colder and many holidays happening during the winter months, people are prone to crave more food, especially comfort foods that are high in sugars and carbs.

But while a bigger meal can send you off to sleep right away, eating too much can deteriorate the quality of your sleep in the long run because it can lead to weight gain. Moreover, eating right before bedtime can cause a variety of health problems including stomach pain and heartburn, that could disturb your sleep during the night.

Don’t have the heating on too high

Oftentimes when the temperatures outside drop people want the opposite in their home so they turn the heating all the way up. But in reality keeping your bedroom a colder temperature can help you fall asleep, because your body temperature drops as it prepares for sleep.

If you notice yourself tossing and turning unable to fall asleep, you can try turning the heating down or wear less clothing to sleep. Some people even go as far as sleeping with the window open in winter.

Invest in your bedroom

A comfy mattress is one of the essential factors for getting good sleep. With all of the seasonal sales and holiday offers winter might be the perfect season to upgrade your bedroom. Whether you treat yourself to a new mattress or even just a mattress topper to improve your old one, it could greatly improve your sleep in winter.

Your bedroom is your sanctuary so if you want to improve your sleep routine you have to make sure your bedroom offers a cosy enough atmosphere. Splurging a bit on high quality bedroom furniture can be seen as an investment in better sleep in the long run.

Take care of your health

Winter is the season of colds and the flu. Nothing can ruin a good sleep quite like a blocked nose or a cough, which is why it’s particularly important to keep yourself healthy during winter.

Practicing basic cold prevention is easy enough, take enough vitamins, keep good hygiene and avoid being next to others who are sick. It is also important if you take any over-the-counter supplements or medicines to read the ingredients list as some of them may contain stimulant ingredients that can keep you awake, so make sure you don’t take them before bed.

Avoid alcohol before bed

Even small amounts of alcohol before bedtime can disrupt your sleep, so it’s good to avoid it at any time of the year but more so over winter, especially around the holiday season.

Alcohol is normally a sedative but as it leaves the body it acts as a stimulant so after having more to drink you might find yourself falling asleep and then waking up a few hours later unable to go back to sleep.

Make sure your stress levels are low

Winter can be a particularly stressful time for many with all the havoc around the holidays and the pressure of being back to work afterwards. As well as that winter can also boost the feeling of depression for those with seasonal affective disorders.

A stressful everyday life can manifest into your dreams as well and play a great role into why you can’t get good sleep in winter. Therefore, anything you can do to lower your stress during the day will be beneficial for your sleep routine- whether it’s a self-care pamper night or talking to a professional.