How to Sleep Better in Winter: 9 Tips

Last updated November 6, 2026

To sleep better in winter, keep a steady schedule and get morning daylight. Keep your bedroom cool, dark and quiet. Most adults need at least 7 hours of sleep a night. Limiting screens, late caffeine and heavy meals before bed also helps.

This guide shares 9 simple tips for better sleep during the dark, cold months.

This article is for general information only. Talk to a doctor if you often have trouble sleeping or feel very tired during the day.

Key Takeaways

• Adults generally need at least 7 hours of sleep each night.
• Morning light helps set your body clock in winter.
• A cool, dark bedroom supports deeper sleep.
• Keep the same bed and wake times, even on weekends.
• Cut back on screens, caffeine and big meals before bed.

On This Page

• Why Winter Affects Sleep
• How Much Sleep Do You Need?
• 9 Tips to Sleep Better in Winter
• When to Get Help
• Sleep and Your Health
• Choose the Right Bedding for Winter
• Napping the Smart Way
• Sleep During the Holidays
• Help Kids Sleep Well in Winter
• Manage Racing Thoughts at Night
• Sleep Tips for Shift Workers
• Keep a Simple Sleep Diary

Why Winter Affects Sleep

Shorter days mean less sunlight. Light helps control your body clock, so less of it can throw off your sleep.

The National Institute of Mental Health explains how sleep supports mental health.

Many people also feel more tired and sluggish in winter. Holiday travel, late parties and rich food can add to the problem.

How Much Sleep Do You Need?

Adults aged 18 to 60 need at least 7 hours of sleep a night. That guidance comes from the Centers for Disease Control and Prevention (CDC). Children and teens need more.

The National Heart, Lung, and Blood Institute explains how much sleep people need by age.

Getting enough sleep supports your mood, focus and immune system.

9 Tips to Sleep Better in Winter

Offers can change and many vary by location. Confirm before you go.

1. Keep a Regular Schedule

Go to bed and wake up at the same times every day. A steady routine helps your body know when to feel sleepy.

2. Get Morning Light

Open the curtains or step outside soon after waking. Morning light tells your body it is time to be alert.

3. Keep Your Bedroom Cool

A slightly cool room helps most people sleep better. Use layers of blankets so you can adjust as needed.

4. Make It Dark and Quiet

Use blackout curtains to block early sunsets and streetlights. A fan or white noise machine can cover other sounds.

5. Limit Screens Before Bed

Phones, tablets and televisions (TVs) give off light that can keep you awake. Try to put them away 30 to 60 minutes before bed.

6. Watch Caffeine and Alcohol

Avoid coffee, tea and soda in the late afternoon and evening. Alcohol may make you sleepy at first, but it can disturb sleep later.

7. Eat Lighter in the Evening

Large, rich meals close to bedtime can cause discomfort. Try to finish dinner a few hours before bed.

8. Stay Active During the Day

Regular movement helps you fall asleep faster. Just avoid hard workouts right before bed.

9. Build a Wind-Down Routine

Read, stretch or take a warm shower before bed. A calm routine signals your body that sleep is coming.

Use this calculator to see how close you are to the 7-hour goal.

A Simple Bedtime Routine

• Same bed and wake times daily
• Morning light within an hour of waking
• Cool, dark, quiet bedroom
• No screens 30 to 60 minutes before bed
• No caffeine after mid-afternoon
• Calm wind-down routine

When to Get Help

Talk to a doctor if poor sleep lasts for weeks or affects your daily life. Also see a doctor if you snore loudly, gasp at night or feel very sleepy during the day.

These can be signs of a sleep disorder that needs treatment.

• Poor sleep that lasts for weeks
• Loud snoring or gasping during sleep
• Feeling very sleepy during the day
• Low mood that comes with poor sleep

The Centers for Disease Control and Prevention (CDC) explains healthy sleep and when to talk to a doctor.

Sleep and Your Health

Good sleep supports almost every part of your health. It is just as important as food and exercise.

Short sleep for a night or two is normal during busy times. Ongoing poor sleep is worth addressing.

The Centers for Disease Control and Prevention (CDC) explains why sleep matters for health.

Choose the Right Bedding for Winter

Comfortable bedding helps you stay warm without overheating. Layers give you control through the night.

• Flannel or brushed cotton sheets feel warm and soft.
• A light blanket plus a comforter lets you adjust easily.
• Wool or down comforters trap heat well.
• Breathable materials help prevent night sweats.

Keep a spare blanket at the foot of the bed. You can add or remove it without waking fully.

Napping the Smart Way

Short naps can boost energy on dark winter afternoons. Long or late naps can make nighttime sleep harder.

Keep naps to about 20 minutes. Nap in the early afternoon instead of the evening.

If you struggle to sleep at night, try skipping naps for a while. See if your nighttime sleep improves.

Sleep During the Holidays

Holiday parties, travel and late nights can disrupt sleep. A few habits help you stay rested.

• Keep your wake time steady, even after late events.
• Limit alcohol, which can disrupt deep sleep.
• Avoid heavy meals right before bed.
• Plan quiet evenings between busy ones.
• Pack earplugs and an eye mask for travel.

If you lose sleep one night, go to bed a little earlier the next night. Avoid sleeping in very late.

Help Kids Sleep Well in Winter

Kids need more sleep than adults. Winter schedules and holiday excitement can throw them off.

Keep a regular bedtime routine with a bath, story and lights out. Consistency helps kids fall asleep faster.

Limit screens in the hour before bed. Keep devices out of children’s bedrooms at night.

Dim the lights in the evening and open curtains in the morning. Light helps set their body clocks.

Manage Racing Thoughts at Night

Many people lie awake with worries or to-do lists. A few simple tricks can quiet the mind.

• Write tomorrow’s tasks on paper before bed.
• Try slow breathing with longer exhales.
• Tense and relax each muscle group from toes to head.
• Listen to calm music or a gentle audiobook.

If you cannot sleep after about 20 minutes, get up and do something calm in dim light. Return to bed when you feel sleepy.

Sleep Tips for Shift Workers

Working nights or rotating shifts can make sleep hard. Small changes help.

Use blackout curtains and a sleep mask during the day. Keep your bedroom cool and quiet.

Ask household members to keep noise down while you sleep. Put your phone on do-not-disturb.

Try to keep the same sleep schedule on work days when you can.

Keep a Simple Sleep Diary

A sleep diary helps you spot patterns. It also gives your doctor useful details if you need help.

Write down when you go to bed, when you wake and how rested you feel. Note caffeine, alcohol, naps and exercise.

After two weeks, look for links between habits and sleep quality. You may notice that late coffee or screen time affects your nights.

Winter Sleep Mistakes to Avoid

Some habits make winter sleep harder.

• Keeping the bedroom too warm
• Napping late in the day

Keep your bedroom cool, dark and quiet.

Go to bed and wake up at the same time each day. Get some daylight in the morning to help your body clock.

Test Yourself

Frequently Asked Questions

How many hours of sleep do adults need?

Most adults need at least 7 hours of sleep each night.

Why am I more tired in winter?

Shorter days and less sunlight can affect your body clock and energy.

What room temperature is best for sleep?

A slightly cool room works best for most people. Use extra blankets if needed.

Should I use my phone before bed?

It is best to stop using screens 30 to 60 minutes before bedtime.

How long should a nap be?

About 20 minutes in the early afternoon works well for most people.

How can I sleep well during the holidays?

Keep your wake time steady, limit alcohol and plan quiet evenings between busy ones.

What should I do if I cannot fall asleep?

Get up after about 20 minutes and do something calm in dim light.

What bedding is best for winter?

Flannel sheets and layered blankets help you stay warm without overheating.

Wrapping Up

Pick one tip tonight, like putting your phone away an hour before bed. Small changes can add up to much better sleep.

For more winter wellness, read about seasonal affective disorder and how to stay active in winter.

Editor’s Note

This guide is accurate as of November 6, 2026. It offers general tips and does not replace advice from a doctor.

Spot an error in this article? Please contact us at support@digieh.com or read our Corrections Policy.

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