Sleep Better Through Fall and Winter

Sleep is one of the best things you can do for your body. It helps your heart, brain, weight and mood. It also supports your immune system in fighting off germs.

When you don’t get enough sleep, you may feel tired, cranky or foggy. Over time, poor sleep can raise your risk for health problems like heart disease, weight gain, high blood pressure and diabetes. That’s why good sleep matters—all year long. But getting adequate zzz’s can be a struggle at times, especially during the fall and winter when the days are shorter and colder.

Why it may be harder to sleep during fall and winter

As the seasons change, so does your sleep. Here’s why:

• Shorter days. Less daylight can throw off your circadian rhythm, also known as your body’s internal clock.
• Time change. When clocks “fall back” in autumn, it can confuse your sleep schedule for days or weeks.
• Less sunlight. Sunlight helps your brain make serotonin, a chemical that supports good mood and healthy sleep. Less sun can mean less of this helpful chemical.
• Colder temperatures. Chilly bedrooms can make it harder to fall asleep, or they can wake you up in the middle of the night.

7 tips for better sleep this season

1. Get sunlight in the morning. Step outside or sit near a window early in the day. This helps reset your body clock and supports your mood.
2. Keep a steady bedtime. Going to sleep and waking up at the same time each day—even on weekends—trains your body to rest better.
3. Warm up your room the smart way. Keep your bedroom cool but not cold, around 65 degrees. Use warm blankets instead of cranking up the heat, which can dry out the air.
4. Watch your evening screen time. Phones and TVs give off blue light that can trick your brain into staying awake. Try turning off screens an hour before bed.
5. Move your body during the day. Even a short walk can help you fall asleep faster at night and sleep more deeply.
6. Mind what you eat and drink. Heavy meals, alcohol and caffeine late in the day can disturb sleep. Try light snacks like a piece of fruit or some crackers if you’re hungry before bed.
7. Watch out for chronic conditions. Colder months can worsen symptoms of arthritis, asthma or seasonal depression, all of which can disrupt sleep. Talk to your doctor if pain or mood changes keep you up.