As the holidays approach, we often find ourselves juggling seasonal demands, colder days, and endless to-do lists—all of which can impact our mood and sleep. Seasonal shifts and holiday stress can disrupt our usual routines and make it hard to wind down and relax. If you’re looking for effective winter sleep tips to keep your spirits high and your energy strong through the holidays, you’re in the right place. Here’s a step-by-step guide to better sleep and holiday happiness!
The Impact of Winter and the Holidays on Stress and Mood
Winter brings shorter days and colder weather, which often means less sunlight exposure and more time spent indoors. Many people experience a dip in mood or energy as the body adjusts to this seasonal shift. Combined with the heightened demands of holiday shopping, gatherings, and planning, winter can be a challenging time for both our mood and sleep.
Seasonal stressors can lead to a higher risk of fatigue, distress, and even Seasonal Affective Disorder (SAD), a condition linked to reduced sunlight and disrupted circadian rhythms. Fortunately, there are proactive steps you can take to improve your mood and get quality sleep during the winter months! Check out these winter sleep tips to help you maintain a balanced mood and get the rest you need.
Winter Sleep Tip #1: Get Enough Sunlight
In winter, shorter days mean fewer hours of sunlight, which can disrupt your body’s internal clock. Sunlight exposure is essential for regulating melatonin, the hormone that helps you feel sleepy at night. With less sunlight, your circadian rhythm can be thrown off, leaving you feeling groggy and tired throughout the day.
Why It Matters: Morning sunlight, especially blue light, signals to your brain that it’s time to wake up and stay alert. This process suppresses melatonin production and increases cortisol (a hormone associated with wakefulness). Without it, your body can get out of sync, leading to a greater need for sleep and more REM sleep, which is the most active sleep stage. This imbalance can cause you to feel fatigued and less focused during the day.
How to Apply It: Make a point to get outside often during the morning and daylight hours, even if it’s just for a short walk. Try soaking up natural light in the morning or early afternoon. If you live in a place with limited winter sunlight, consider using a light therapy box for 15–30 minutes daily to simulate the effects of sunlight and help keep your circadian rhythm on track.
Winter Sleep Tip #2: Reset Your Sleep Routine
As daylight hours shift, so do our circadian rhythms. Many people find it difficult to adjust to earlier sunsets, leading to inconsistent sleep schedules and an increased risk of sleep disruption and SAD. Having a consistent sleep routine can help reset your internal clock and keep your mood and energy levels stable.
Why It Matters: A regular sleep routine helps your body know when it’s time to wind down. This can be especially beneficial in winter when erratic sleep schedules can make you feel even more tired and moody.
How to Apply It: Go to bed and wake up at the same time every day, even on weekends. Limiting late nights can keep your sleep routine intact, especially when the holidays hit. You may also consider setting a bedtime ritual—like dimming lights or reading a calming book—that tells your brain it’s time to rest. These small adjustments can help stabilize your circadian rhythm and make it easier to manage the winter blues. For a full circadian reset, check out this blog!
Winter Sleep Tip #3: Skip the Booze and Try Serenity Gummies
The holidays often bring more social gatherings, which usually means more alcohol. However, alcohol can disrupt your sleep by reducing the amount of REM sleep you get, leading to drowsiness the next day. It’s also a depressant, which can negatively impact mood—something to keep in mind when trying to stay cheerful through winter.
Why It Matters: Alcohol might feel relaxing in the moment, but it often leads to restless sleep and can make your mood worse the following day. Let’s call that side effect, “Second Day Scaries.” Swapping out alcohol for something that actually supports your wellness can make a huge difference in sleep quality and mental clarity.
How to Apply It: If you’re looking for a healthy alternative, consider our Serenity Gummies. These gummies offer a gentle blend of low-dose THC, ashwagandha, and reishi mushroom, all designed to calm the mind without the after-effects of alcohol. Enjoy one as a calming treat at a gathering or while winding down at home, and experience the benefits of relaxation and improved sleep without the downsides of a dizzying hangover.
Winter Sleep Tip #4: Put Down Your Phone and Avoid Comparison
During the holiday season, the culprit stealing our sleep isn’t always external—it’s often within our own minds. And sometimes, it’s tied to our phones. We’re all guilty of the late-night scroll, but something about doing this over the holidays makes it even more disruptive.
Why It Matters: First, we know that blue light exposure from screens can delay melatonin production, which can disrupt our sleep rhythms and keep us awake longer. But there’s a bigger story here: scrolling through social media, especially during the holidays, fuels a sense of urgency to see what others are doing, buying, and sharing. It taps into a deep-seated instinct to compare, and that comparison often leads to disappointment.
Mo Gawdat explains happiness with a simple formula: Happiness = Reality – Expectations. Social media has a way of inflating our expectations by making others’ lives seem perfect and endlessly festive. This comparison can leave us feeling like we’re falling short, robbing us of the joy and peace we’d otherwise experience in the present.
How to Apply It: Make it a habit to disconnect from your phone, especially in the evening. Set a phone-free period an hour before bed and use this time to reconnect with yourself or your loved ones. Try reading a book, dropping into a quiet conversation (IRL), or even writing in a gratitude journal. These activities will help you approach bedtime with a clear mind, free from the distractions and comparisons of social media. BONUS: By giving your screens a bedtime, you’ll also reduce your exposure to blue light, which can disrupt endogenous melatonin production and prevent quality sleep.
Bringing It All Together for a Healthier, Happier Winter
These winter sleep tips can help you tackle seasonal challenges with more calm, clarity, and connection. By getting enough sunlight, maintaining a consistent sleep routine, choosing healthier alternatives, and setting boundaries around screen time, you’ll find it easier to wind down and enjoy the holiday season.
Good sleep isn’t just about getting through the winter; it’s about finding a state of balance that allows you to thrive no matter the season. If you’re ready to take control of your winter wellness, give these steps a try—and don’t forget to incorporate our Serenity Gummies as a supportive addition to your routine.
Say goodbye to winter blues this year! With the right practices, you can create a season of restful sleep, better mood, and holiday happiness.
