Winter is Wreaking Havoc on Your Sleep Schedule—Here’s How to Fix it
- Jessica Toscano
- 15 hours ago
- 4 min read
If you don't snooze, you lose.
by Jessica Toscano Jan 8, 2026
Winter hits and suddenly your sleep schedule is f*cked. It’s not a coincidence; the change in climate plays a major role in your ability to catch Zzzs. Seasonal affective disorder (SAD) can take partial blame (after all, this type of depression is the result of less sunlight), but it’s likely the cause of a combination of factors specific to this time of year.
“People wake before sunrise, spend more hours indoors and rely more on artificial light,” says Dr. Gareth Nye, lecturer in biomedical science at the University of Salford in England. Add blue light emission from screens, minor discomfort from a dip in temperature, and less energy from lower serotonin and vitamin D levels, and you’re likely to experience poor sleep quality, he adds.
To top it off, your entire routine changes without you even realizing it. What once was you catching sunrays during your morning commute, sipping happy hour cocktails with friends, and enjoying a leisurely post-dinner walk with your dog seemingly overnight becomes you hiding in the warmth of your artificially lit home. It makes sense that your sleep schedule is also out of whack.
The good news is there’s plenty you can do to wake up less, achieve deeper sleep, and create a sound bedtime routine, according to experts.
1. Follow a bedtime routine
Between the lack of natural sunlight and frigid temps, spending more time in bed can be tempting, but experts say you shouldn’t cave to the comfort of your fuzzy blankets. “In winter, your [circadian] rhythm drifts easily, as people wake before sunrise and spend more time indoors,” says Dr. Nye. A consistent wake time stabilizes the body clock, which in turn makes it easier to fall asleep and wake up at the same times each day. Your best bet is sticking to your normal bedtime routine instead of re-adjusting to the winter.
If you’re someone who has a difficult time waking up in the morning, bright lights can help. Lamps like the Circadian Optics Lumos 2.0 and LASTAR Sun Lamp were designed to mimic natural light and ease symptoms of SAD.
Naps should also be introduced sparingly, kept short, and avoided closer to bedtime, adds Dr. Nye, as longer snooze sessions later in the day can make it more difficult for the brain to recognize nighttime.
2. Regulate indoor temps
When outdoor temps dip, it might feel natural to crank up the heat. Consider warming the bed instead, says Phoebe Street, brand marketing manager and sleep expert at Pretty You London. “Bedrooms feel most comfortable for sleep when they’re on the cooler side.” Sleep Foundation suggests keeping the thermostat between 65 and 68 degrees Fahrenheit to follow your body’s natural drop in temperature.
To warm up once you hit the sheets, Street recommends sneaking a hot water bottle under the covers, wearing breathable sleepwear that comforts without the risk of overheating, and layering lighter blankets that can be easily adjusted throughout the night. You’ll also want to be mindful of your bedding’s material. “Synthetics trap heat and moisture, which often leads to overheating and then cooling as sweat evaporates," she warns. “Bamboo behaves differently; it regulates temperature, dries quickly, and stays comfortable when the room cools.”
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3. Keep feet warm
When it comes to staying warm, the state of your feet matter more than you think. “When your feet warm up, the blood vessels widen,” says Dr. Nye. “This helps your body release heat and allows your core temperature to drop, which is the signal it uses to begin sleep.” A super small study published in the National Library of Medicine even found that bedtime sock wearers fell asleep nearly seven minutes quicker, slept longer, and woke up less throughout the night.
If you opt to wear socks to bed, Dr. Nye recommends a loose pair made of natural fibers for maximum heat retention. “Anything tight reduces circulation, which has the opposite effect,” he says.
4. Create mood lighting
According to Dr. Nye, light management matters more in winter than any other season. That’s because glaring lamps and blue light emissions (aka your phone) delay melatonin release, keeping the body clock out of sync. His simple fix? Bright lights in the morning to signal alertness and softer lighting in the evening to help the brain recognize nighttime. You can also adjust your screens to automatically transition to features like Apple’s Night Shift, which reduces blue light emission and makes it easier to fall asleep.
5. Adjust humidity levels
Between snow-soaked clothes, airtight windows and cranked heat, winter unconsciously welcomes varying humidity levels. Too much humidity (like from consistently hanging wet outerwear indoors to dry) can prevent sweat from evaporating and increase nighttime wetness; whereas, lowered levels (from, say, high indoor temps and less airflow) can cause irritated eyes, dry skin, and sinus congestion.
A quick solution? Adding a humidifier or dehumidifier (depending on your end goal) to your sleep routine. “A small amount of airflow or a dehumidifier keeps the room feeling stable,” says Street.
To check a room’s humidity, an inexpensive digital hygrometer will do the trick, with experts recommending levels between 40 and 60 percent for best results.
