During winter, we are naturally inclined to rest more. This tendency is driven by the darker and shorter days, and longer nights.

However, we spend less time outdoors and are exposed to less natural daylight, which can disrupt our body's internal circadian rhythm.

Vitamin deficiencies such as vitamin D insufficiency and Seasonal Affective Disorder (SAD) can also impact your mood and sleep quality.

Add on the holiday indulgences and the disruption of your regular schedule, and now your gut health and metabolism are thrown off.

Strategies to improve your sleep during the winter

Here are five effective strategies to help you reconnect with deep, refreshing sleep this winter.

#1 Boost Your Vitamin D Levels  

Winter brings shorter, darker days, leaving many of us vulnerable to vitamin D deficiency. This essential nutrient plays a surprising role in promoting healthy sleep by regulating the production of melatonin—the hormone responsible for signaling to your body that it's time to sleep.

To keep your vitamin D levels optimal (60-80 ng/mL), consider these options:

• Daily sunlight exposure (even if it's cloudy). Aim for 20-30 minutes on exposed skin like your face, hands, or arms.  

• Add a vitamin D supplement to your routine. My patients often need 5,000 IU to maintain healthy levels of vitamin D in the winter, but discuss this with your healthcare provider to explore the correct dose for you.

• Incorporate vitamin D-rich foods like fatty fish (i.e. salmon, sardines, trout, mackerel) and egg yolks. Or use cod liver oil as a supplement.

#2 Increase Your Exposure to Natural Light  

The lack of sunlight in winter can confuse your internal clock, leaving you feeling groggy during the day and restless at night. You can fix this by prioritizing natural light exposure early in the morning.

If stepping outside in the cold isn't feasible for you:

• Invest in a 10,000 lux light therapy lamp. This powerful device mimics sunlight and helps reset your circadian rhythm. Just 20–30 minutes of exposure in the morning can very quickly increase your energy levels and sleep quality. Here is the lamp I use.

To maximize its effectiveness, use your lamp while engaging in relaxing activities, like reading or meditating, to gently signal your body that the day has begun.

#3 Reset Your Gut Health After the Holidays  

Did you know your gut and brain are deeply connected when it comes to sleep? A healthy gut microbiome aids in the production of serotonin, a precursor to melatonin. After the holidays—when sugar and comfort foods often dominate—your gut biome may need some TLC.

Here's how to reset your gut for better sleep:

• Start your day with 20-30 grams of high-quality protein

• Eat prebiotic and probiotic foods like yogurt, kefir, sauerkraut, and artichokes, legumes, garlic, onion, or add psyllium husk to your meal or to a glass of water.

• Incorporate fiber-rich foods like legumes and leafy greens to regulate digestion.

• Reduce or eliminate refined sugars and alcohol for a few weeks.

Resetting your gut goes deeper than digestion; it nurtures overall wellness and helps your body relax into sleep.

#4 Stick to a Consistent Sleep Routine  

Winter nights might make hibernating indoors extra tempting, but irregular sleep schedules can wreak havoc on falling—and staying—asleep. Try to go to bed and wake up at the same time every day, even on weekends.

Helpful tips to stay consistent:

• Set a nightly wind-down routine with calming activities like journaling, reading, or a warm shower.

• Avoid screens an hour before bed to limit blue light exposure, which can interfere with melatonin production.

• Reserve your bed exclusively for sleep to strengthen the mental association between your bed and rest.

Consistency signals your body when it's time to sleep, creating a rhythm that feels effortless over time. One of the leading culprits for sleeping poorly is an irregular schedule and lingering in bed too long while awake. Read this article about what to do when you are often awake at night.

#5 Keep Cozy Without Overheating  

A warm, welcoming bed is crucial in winter, but don't make the mistake of overheating! Keeping your sleep environment cool—around 65°F (18-20°C)—helps your body enter a deep sleep state. Too much heat disrupts this process.

Here's how to strike the perfect balance:

• Layer breathable blankets so you can adjust as the night progresses.

• Use a heated mattress pad or hot water bottle to pre-warm your bed, but turn these off before sleeping.

• Opt for cozy yet breathable sleepwear made from natural materials like cotton or bamboo.

A cozy but cool sleep oasis lets you snuggle down without tossing and turning.

Further support for sleep issues and insomnia

If you are wondering how holistic medicine can support your healing journey, click on this link to explore how I can help you either in person in Boulder, CO, or click on this link for long-distance telehealth sessions.

Also, check out my book, The Deep Blue Sleep—A Roadmap to Fall Asleep and Stay Asleep Naturally. This book provides a comprehensive guide to understanding the nervous system's role in sleep, strategies for improving sleep, and tips for reducing anxiety related to insomnia.

Available in Paperback, E-book, and Audiobook.