20 Ways to Get Better Sleep in Winter
Transform your winter nights into restful sleep havens with practical tips to stay warm, relaxed, and undisturbed.
- Daisy Montero
- 5 min read
Winter nights can disrupt sleep, but a few easy changes can help. These 20 tips cover cozying up your space, fixing your routine, and staying comfortable all night. Resting well in the cold is easier than you think.
1. Adjust Your Bedroom Temperature
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Keeping your room too cold or too hot can disrupt your sleep. Set your thermostat to a comfortable range, around 60-67°F, to help your body relax. A well-regulated room temperature promotes deeper, uninterrupted sleep.
2. Invest in a Warm, Breathable Blanket
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Heavy blankets might feel cozy, but they can trap too much heat, making you uncomfortable. Instead, opt for one that’s both warm and breathable, like wool or fleece. It will keep you cozy without overheating.
3. Block Out Winter Drafts
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Drafty windows or doors can lower the room temperature and disturb your sleep. To keep the cold out, use draft stoppers or heavy curtains. A consistent environment helps you sleep better through the night.
4. Use a Humidifier
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Winter air is often dry, irritating your throat and skin while you sleep. A humidifier adds moisture to the air, creating a comfortable atmosphere. This small step can make a big difference in your sleep quality.
5. Wear Cozy, Breathable Pajamas
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Your pajamas should keep you warm without making you sweaty. Choose fabrics like cotton or thermal blends that regulate body heat well. A comfortable sleepover is key to staying cozy all night.
6. Drink a Warm Beverage Before Bed
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A soothing drink like chamomile tea or warm milk can help you wind down. These beverages promote relaxation and signal your body that it’s time to rest. Avoid caffeine or sugary drinks to keep your sleep on track.
7. Keep Your Feet Warm
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Cold feet can make it harder to fall asleep. To keep your toes cozy, slip on a pair of warm socks or use a heating pad. Warm feet mean better blood circulation and deeper sleep.
8. Limit Screen Time Before Bed
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The blue light from the screens can interfere with your sleep cycle. To help your mind relax, turn off devices at least an hour before bedtime. Instead, swap your phone for a book or calming music.
9. Stick to a Consistent Bedtime
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Going to bed and waking up simultaneously daily helps regulate your sleep patterns. A steady routine trains your body to know when to rest. It’s a simple way to make sleep come naturally.
10. Dim Your Bedroom Lighting
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Bright lights can alert your brain, making it harder to wind down. Use soft, warm lights in the evening to signal your body that it’s time to relax. A calm, dimly lit room sets the mood for better sleep.
11. Avoid Heavy Meals Before Bed
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Eating a big meal too close to bedtime can make sleeping harder. If you’re hungry, eat a light snack, such as a banana or a handful of nuts. A settled stomach helps you rest more peacefully.
12. Take a Warm Shower of Bath
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A warm shower before bed helps relax your muscles and calm your mind. As your body cools down afterward, it signals your brain that it’s time to sleep. It’s a simple way to prepare for a good night’s rest.
13. Reduce Noise in Your Bedroom
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Unwanted noise can disrupt sleep, so keep your room as quiet as possible. If necessary, use earplugs or a white noise machine. A peaceful environment makes it easier to drift off.
14. Use Blackout Curtains
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Streetlights or early morning winter sun can disturb your sleep. Blackout curtains keep your room dark and cozy all night long. Darkness is essential for quality rest.
15. Add Relaxing Scents to Your Room
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Calming scents like lavender or chamomile can help you unwind. Use essential oils or scented candles to create a relaxing atmosphere. A pleasant smell can make bedtime feel more inviting.
16. Exercise During the Day
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Staying active during the day helps you sleep better at night. Even a short walk or light stretching can help. Just avoid vigorous workouts close to bedtime.
17. Avoid Napping Too Late
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Long or late afternoon naps can interfere with nighttime sleep. To avoid this, take short naps, around 20 minutes, earlier in the day. This will prepare your body for rest at bedtime.
18. Stay Hydrated Earlier in the Day
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Dehydration can make sleeping harder, but drinking too much water before bed might wake you up. Stay hydrated throughout the day and limit fluids at night. A balanced approach keeps you rested.
19. Keep a Relaxing Bedtime Routine
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A consistent routine signals your body that it’s time to wind down. Before bed, you can read a book, meditate, or listen to calming music. Little rituals make it easier to transition into sleep mode.
20. Make Your Bed Inviting
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A tidy, comfortable bed can make all the difference. Fluff your pillows and smooth out your blankets before climbing in. A welcoming bed is the perfect end to a long winter day.