Can't Sleep Through the Night? Winter Insomnia Might Be to Blame

While bears hibernate during winter, humans often wish they could do the same, especially with the cold winds and extended nights seemingly perfect for catching a solid seven to nine hours of sleep—or even more. However, many struggle to fall asleep or wake up repeatedly during the night throughout the winter season due to winter insomnia.

Seasonal sleep troubles are more common than you might think. Learn what causes winter insomnia and discover practical tips to help you enjoy restful nights again.

What Exactly Is Winter Insomnia?

Winter insomnia refers to sleep disturbances that often occur during seasonal transitions, making it difficult to fall asleep or stay asleep. While it might seem like the cold weather is the culprit, the real cause is more likely tied to shifts in daily routines as you embrace the cozy winter months.

What Could Be Causing Sleepless Nights in Winter?

Several winter-related factors can combine to disrupt your sleep, according to Joseph M Dzierzewski, PhD, senior vice president of research and scientific affairs at the National Sleep Foundation. He highlights the key contributors to winter insomnia.

You're not getting enough activity

Winter often feels like the ideal time to stay cozy indoors, which might mean fewer steps and less exercise compared to warmer months. "The colder weather makes it less appealing to go outside and stay active," Dzierzewski explains.

Eating heavier meals

Winter holidays are filled with gatherings, feasts, and celebrations, often accompanied by rich foods, drinks, and caffeine—all of which can interfere with sleep. Even after the holidays, hearty comfort foods tend to replace lighter options. Eating a heavy meal, particularly late at night, could be the reason behind your sleep troubles.

Spending less time outdoors

It's understandable—cold weather makes outdoor activities less appealing, and playing sports in a parka isn't exactly fun. However, staying indoors all day without fresh air can leave you feeling sluggish and less prepared for a good night's sleep. "If you've been inactive on the couch all day, you might even experience micro sleeps that reduce your need for nighttime rest," Dzierzewski notes.

Doomscrolling and stress

Late-night social media use and worries about global events or personal issues can significantly disrupt your sleep during winter. (As many can attest, reading something stressful before bed almost guarantees a night of restlessness.)

Tips to Prevent Winter Insomnia

Thankfully, many proven sleep strategies can help combat winter insomnia before it becomes a major issue. "Don’t wait for sleep problems to arise," Dzierzewski advises. "Establish a consistent bedtime routine early to safeguard your sleep."  

Prioritize sleep time

If you're struggling with poor sleep, it's essential to take proactive steps to improve your sleep quality. This includes ensuring you allocate enough time to get the recommended hours of rest before your morning alarm goes off. "First and foremost, prioritize your sleep and take deliberate, measurable actions to improve it," Dzierzewski emphasizes. "This alone can make a significant difference."

Get some sunlight—especially early in the day

Let natural light flood your space by opening the blinds, or better yet, take a refreshing morning walk. "This can serve as a powerful signal to your body to regulate sleep," Dzierzewski explains.

Get in a good workout

While it's tempting to embrace a cozy, sedentary lifestyle, aim for at least 30 minutes of daily exercise. (Bonus points if you do it outside!)

Lighten up on what you eat and drink

Avoid consuming alcohol, caffeine, or heavy meals too close to bedtime. Eating breakfast, lunch, and dinner at regular times can help establish a healthy sleep schedule, Dzierzewski advises.

Create a cooldown routine at night

Put away your phone and stop scrolling through stressful content. Develop a calming pre-bed routine, such as reading a book, taking a warm bath, or enjoying a relaxing cup of tea. "This signals to your body that it's time to sleep," Dzierzewski explains.

Make your bedroom sleep-tastic

To achieve a restful night's sleep, aim for a dark, cool, and quiet environment. Consider investing in essentials like blackout curtains, a sleep mask, or a white noise machine to block out any disturbances from your surroundings.