Coping with Changes in Sleep Patterns During Winter

With winter knocking on the door, I bet some of you are noticing changes in your sleep patterns—because I sure am. 😴 Winter can mess with our routines, especially when it comes to getting a good night’s rest.

Let's talk about why that's happening and, most importantly, how we can deal with it.

 

Winter = Hibernation? Not Quite! 🐻

We’re not bears (though some mornings it sure feels like we could be). As the days get shorter and colder, your body might try to convince you it’s time to curl up and snooze for a few months. Winter changes everything, including how our bodies regulate sleep.

Ever notice you start feeling sleepy earlier in the evening? That’s because of less sunlight—and sunlight plays a huge role in our circadian rhythms, AKA our internal body clocks.

When it gets dark earlier, your brain produces more melatonin (the sleep hormone), which makes you sleepy sooner than usual. But what about when you’re awake in the middle of the night, wide-eyed, wondering why you can’t stay asleep? 💤

Well, welcome to the club. Here are some ways to cope with these changes in sleep patterns:

 

1. Let the Sun In ☀️

I know, easier said than done when the sun is playing hide-and-seek behind clouds, but getting daylight exposure is super important.

Try to spend at least 30 minutes outside in the morning (even if it’s chilly). It helps regulate your body clock and gives you a boost of vitamin D, which can lift your mood, too.

 

2. Move Those Joints 🚶‍♀️🧘‍♂️

I get it, with stiff joints and cold weather, moving around might not sound appealing. But staying active can really help improve your sleep. Simple, gentle exercises like walking, yoga, or stretches are great. You don’t have to run a marathon (though if you do, I’ll cheer you on from my cozy couch). 😉

Even short bursts of movement can help relieve joint discomfort and keep your energy levels balanced during the day.

 

3. Create a Cozy Sleep Routine 🕯️💤

Try to stick to a consistent bedtime, even when it’s tempting to snuggle up and binge-watch old TV shows. (I do it, too!) A bedtime routine helps signal to your body that it's time to wind down.

Think warm baths, gentle stretches, or even sipping a cup of chamomile tea to relax. Keep your bedroom cool, dark, and quiet to promote better sleep.

 

4. Mind What You Eat (and Drink) 🍵❌☕

Winter often brings comfort foods (hello, holiday treats), but what we eat affects our sleep. Try to avoid heavy meals close to bedtime, and while it’s tempting to have a late-night cup of coffee or hot cocoa, the caffeine might leave you tossing and turning. Opt for something caffeine-free to help you unwind.

 

5. Don't Stress About Sleep 😌

If you’re struggling to get a solid night’s sleep, don’t stress yourself out. I’ve been there—lying in bed, stressing about how I should be sleeping only makes it harder to drift off.

Instead, practice some deep breathing or try a mindfulness exercise. And remember, naps can be your friend—just keep them short and earlier in the day so they don’t mess up your nighttime sleep.

 

6. Address the Aches and Pains 🤕👐

Winter’s cold temperatures can make joint and muscle discomfort worse, which makes sleep even harder. This is where our trusty Outback Pain Cream can come to the rescue!

Before bed, rub it on those sore areas—whether it's your knees, lower back, or neck. It provides a cooling relief, soothing those aches so you can relax and drift off more comfortably.

And to support deeper, more restorative sleep, don’t forget our Magnesium+! Not only does magnesium help with muscle tension, cramps, and spasms, but it also has calming properties that make it easier for your mind and body to wind down.

Right now, we’ve got a special offer—buy our Magnesium+ and get a complimentary Pain Relief Cream! It’s the perfect winter combo to ease discomfort and help you sleep soundly.

 

Final Thoughts ❄️💭

Winter’s cold, dark days can definitely put a chill on your sleep routine, but with some small tweaks, you can still rest easy. Stick to a routine, stay active, and give yourself plenty of chances to unwind. And hey, if all else fails, there’s nothing wrong with a good nap. You’ve earned it!

Stay warm, stay active, and sleep well, my friends.

Mark

P.S. Got a winter sleep tip I haven’t mentioned? Share it with me! I’d love to hear what’s working for you.