Hibernation may be for the bears, but it definitely feels like those chilly winter winds and long nights are meant for getting your full seven to nine hours of sleep (and then some!). Unfortunately, though, many people find themselves having trouble settling in—or worse yet, waking up in the middle of the night—all winter long, thanks to winter insomnia.
If you’re experiencing some seasonal sleep disruptions, you’re not alone. Check out what could be behind your winter insomnia, and how to ensure you get a good night’s sleep tonight.
What Exactly Is Winter Insomnia?
Winter insomnia is a sleep disruption that can happen as the seasons change, causing you to have trouble falling or staying asleep. But it’s not necessarily the wind chill that’s to blame—it’s more likely about the change in habits that occurs as you head into the cozy season.
What Could Be Causing Sleepless Nights in Winter?
There could be a number of winter-specific issues that intertwine and make it hard to fall asleep, says Joseph M Dzierzewski, PhD, senior vice president of research and scientific affairs at the National Sleep Foundation. Here’s what he sees as the primary drivers of winter insomnia.
You’re not getting enough activity
Wintertime feels like the perfect season to get cozy at home, so you may be taking fewer steps and getting in fewer workouts than you do in the warmer months. “With it being colder, you’re less likely to be getting out and getting physical activity,” Dzierzewski says.
Eating heavier meals
All those winter holidays come with a lot of feasting and toasting as you gather with friends—and rich foods, cocktails, and caffeine can all disrupt your sleep. And even after the holidays are over, you might be focusing more on stick-to-your-ribs comfort foods than light salads. Digesting a heavier meal—especially if it’s eaten late at night—could be the culprit behind any sleep disruptions you’re experiencing.
Spending less time outdoors
We get it. It’s cold outside, and you aren’t exactly interested in playing pickleball in a parka. But spending all day indoors without an ounce of fresh air could make you feel a bit groggy all day—and not particularly ready to sleep at night. “If you’ve been sitting on the couch all day, you might even be getting micro sleeps that are meeting some of your nighttime sleep needs,” Dzierzewski says.
Doomscrolling and stress
Your late-night social media habits—and concerns about what’s going on in the world or your own life—could be playing havoc with your sleep this winter. (As anyone knows—reading something stressful before bed can pretty much ensure a bout of tossing and turning.)
Tips to Prevent Winter Insomnia
Fortunately, a lot of the same tried-and-true advice about sleep in general can help stop winter insomnia in its tracks—and you want to start before it gets out of hand. “Don’t wait for a sleep problem to occur,” Dzierzewski says. “You want to develop a consistent bedtime routine to protect your sleep before the insomnia starts.”
Prioritize sleep time
If you aren’t getting a good night’s sleep, you need to make sure you’re doing everything possible to set yourself up for sleep success—such as giving yourself enough time so you can squeeze in the right amount of sleep before you need to get up in the morning. “Number one, you need to prioritize your sleep and take intentional measurable steps towards good sleep,” Dzierzewski says. “You’re doing a lot of the work right there.”
Get some sunlight—especially early in the day
Open the blinds to let that sunshine in—or better yet, get out for a brisk morning walk. “That can be a strong sleep cue for your body,” Dzierzewski says.
Get in a good workout
It can be all too easy to fall into the all-hygge, all the time trap, but you’ll want to ensure you get at least 30 minutes of exercise a day. (Extra credit if you take it outdoors!)
Lighten up on what you eat and drink
Try to avoid alcohol, caffeine, or heavy meals close to bedtime, and eat your breakfast, lunch and dinner at consistent times to help you get your body on a good schedule for sleep, Dzierzewski says.
Create a cooldown routine at night
Put down the phone (and stop the doomscrolling!). Create a routine before bed that’s super relaxing and helps get you ready for bed—think a cozy read, a warm bath, or a soothing cup of tea. “That tells your body that sleep’s about to come,” Dzierzewski says.
Make your bedroom sleep-tastic
Dark, cool, and quiet is the name of the game for a good night’s sleep, so invest in anything you need to make that happen, whether it’s blackout shades or a sleep mask, or a white noise machine to quiet any background noise in your neighborhood.
