Winter Insomnia: 9 Expert-Backed Tips to Sleep Better in Cold Weather

For some, winter is a very cozy season — blankets, hot drinks, and long, restful nights. But if you’re asking, why can’t I sleep in winter, you’re not alone. Winter insomnia is more common than you might think.

Seasonal changes like shorter daylight hours, colder nights, and drier indoor air can throw off your body clock, disturb your comfort, and make restful sleep feel elusive.

In this article, we’ll explore why winter wrecks your sleep and share nine practical, expert-backed tips to help you sleep better when temperatures drop and daylight fades.

Winter brings cozy vibes, but it also introduces a perfect storm that can make your insomnia worse in winter. Understanding the main culprits can help you tackle them head-on.

Shorter days mean less natural light exposure, which can throw your internal body clock off balance. Your circadian rhythm relies on light cues to signal when it’s time to be alert or sleepy. Less sunlight can delay melatonin release, leaving you restless when your brain thinks it should be winding down.

With less daylight, your serotonin and vitamin D levels may dip. Low serotonin can affect mood and sleep quality, while vitamin D deficiency is linked to poor sleep and daytime fatigue. Together, these chemical shifts make it harder to fall and stay asleep.

Your body temperature naturally drops to signal that it’s time to sleep, but winter’s chill can interfere with your body’s regulation. If your room is too cold or your bedding isn’t layered right, your body may struggle to reach the optimal sleep temperature, leading to tossing and turning.

Winter often means more indoor hours, which usually comes with increased screen time. The blue light from devices delays melatonin release, making it harder to feel sleepy at the right time. Add in reduced physical activity, and your body isn’t getting the daytime cues it needs to sleep soundly at night.

Winter insomnia can feel relentless, but small, intentional changes can make a big difference. Here are nine expert-backed strategies to help you reclaim restful sleep — even when the nights are long and chilly.

Consistency is key. Going to bed and waking up at the same time every day keeps your circadian rhythm in sync, helping you fall asleep faster and sleep more deeply.

Extra tip: during Daylight Savings or when mornings are darker than usual, try using a gentle alarm or morning sunlight exposure to help reset your internal clock.

Aim for 20–30 minutes of sunlight early in the day, even on cloudy days. Natural light signals your brain to produce serotonin, helping regulate mood and sleep, and improving energy during the day.

Keep your room cool, but not too cool — ideally between 65°F (18.3°C) and 78°F (25.5°C). Layer your bedding with warm, breathable blankets instead of cranking the heater. This helps your body drop to the optimal sleep temperature without overheating, improving sleep quality.

Winter air is dry, which can irritate your nose, throat, and skin — all of which make it harder to sleep. Using a bedroom humidifier keeps the air moist, reducing discomfort and nighttime awakenings.

Create a screen-free, calming routine 1–2 hours before bed. Reading, stretching, or sipping warm herbal tea signals your brain it’s time to sleep. Avoid news, emails, or big meals that can spike stress or digestion, which can interfere with falling asleep.

Winter holidays bring indulgence, but alcohol relaxes throat muscles and disrupts deep sleep cycles, while heavy meals put pressure on your diaphragm. This can have negative effects on your sleep. Try to keep dinners lighter and avoid alcohol close to bedtime for uninterrupted rest.

Dark, quiet, and cool is the winning combination. Use blackout curtains, a white noise machine, or earplugs to reduce ambient sounds, and position bedding comfortably. The environment plays a huge role in minimizing awakenings and improving sleep efficiency.

Even light exercise — a walk, yoga, or stretching — helps reset your sleep-wake cycle. Winter’s temptation to stay sedentary can worsen trouble sleeping in winter, so daily movement is essential to signaling your body when it’s time to wind down.

There are plenty of over-the-counter sleep aids. When routines and environmental tweaks aren’t enough, consider gentle, natural aids like herbal teas, melatonin supplements, or our very own Slumber Patch.

These tools aren’t magic, but when paired with consistency, they can ease the transition into deep winter sleep.

Winter doesn’t have to mean endless tossing, turning, and asking why can’t I sleep in winter? By understanding winter insomnia and addressing the key triggers — shorter daylight, colder nights, dry air, and seasonal habits — you can take back control of your nights.

Consistency with your sleep schedule, exposure to natural light, a cozy yet cool sleep environment, daily movement, and mindful evening habits all add up. When needed, gentle natural sleep aids can provide an extra boost to help your body adjust to seasonal shifts.

Ready to take back your nights? Explore SnoreLessNow’s sleep-support solutions and wake up refreshed — even in the dead of winter. With a few smart changes and the right tools, winter can become your season of rest, recovery, and truly restorative sleep.

The content in this article is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a licensed healthcare provider with any questions you may have regarding a medical condition or treatment options. Please consult a qualified healthcare professional for personalized medical advice or concerns about snoring, sleep disorders, or related health issues.