12 Ways to Gift Yourself Sleep This Winter

7. Mood and rest: sleep's role in reducing winter blues

Sleep and mood are closely linked, and improving rest can lessen feelings of low energy or sadness that sometimes come with darker months. Poor or fragmented sleep increases emotional reactivity, while steady, restorative sleep supports clearer thinking and better stress management. Pairing sleep improvements with daytime light exposure, as described earlier, offers a two-part approach: light supports circadian timing and mood, while sleep repairs the nervous system overnight. When mood dips persist despite lifestyle changes, consider reaching out to a clinician for tailored support; sleep strategies are often effective as part of a broader plan. For everyday practice, try consistent wake times, short outdoor breaks each morning, and an evening routine that calms rather than stimulates.

8. Cozy rituals: bedtime routines that feel like winter self-care

Rituals turn rest into an experience rather than a chore, and winter invites cozy, low-key routines that support falling asleep. Think predictable wind-down steps: dim lights, a warm non-caffeinated beverage, gentle stretching or breathwork, and soft clothing that breathes—merino is a good example for warmth without overheating. For occasional deeper relaxation, infrared sauna blankets or short sauna sessions can help melt tension, but use them earlier in the evening so your body has time to cool before bed. Keep screens out of the bedroom and replace them with a book, a short meditation, or a quiet music playlist. Rituals that feel nurturing make it easier to maintain consistent timing and reduce nightly decision fatigue.