Seniors Guide to Get Better Sleep in the Winter

January 10, 2024

Do you ever feel like all you want to do in the winter is rest and relax? It’s not just you. Believe it or not, research shows that people indeed sleep more (and need it, too!) in the winter months than during warmer times of the year. Getting good sleep is important for seniors for several reasons: it affects mood, metabolism, memory, and the immune system—to name a few. Here’s all you need to know to get a good night’s rest every night this winter and feel your best.

Get outside, get moving … or both

I know, I know. When the temperatures plummet, heading outdoors is just about the last thing many of us want to do. But getting that fresh air and natural sunlight—especially in the morning, when it helps set your sleep-wake cycle—is just as important in the winter as it is the rest of the year. Additionally, daily exercise has been found to help folks fall asleep faster and sleep more soundly. So, lace up those walking shoes and bundle up!

Establish a bedtime routine

Bedtime routines aren’t just for kids. Performing the same set of actions each night sends a signal to your body and brain that it’s time to rest. Try taking a warm bath, enjoying a cup of herbal tea, journaling, or reading a book in bed before you hit the hay.

Speaking of routines, pick the same bedtime

It’s all too easy to get too caught up in a good book or the latest Netflix series, and, next thing you know, you’ve stayed up later than usual. Have you noticed that it’s harder for you to fall asleep and stay asleep when this happens? Missing your “sleep window” is a real phenomenon for little ones and adults, too! Aim to turn out the lights at the same time each night—before you get to the point where you’re dozing off with that book in your lap or the credits rolling as you snore.

Make a few simple lifestyle tweaks

Additionally, there are a few more things you can do to set yourself up for a restful night’s sleep this winter:

• Avoid caffeine late in the day
• Limit alcoholic beverages
• Refrain from using screens (yes, that includes TV!) an hour or two before bed
• Keep your bedroom dark and cool

Restful sleep has a profoundly positive effect on our health—with a few small changes—it’s attainable for all of us this winter. Sweet dreams!