As the colder months roll in, many people find it harder to fall asleep at night. With the chilly temperatures and shorter days, it can be a challenge to unwind and get a good night’s rest.

Fortunately, there are plenty of ways to combat winter sleep woes and drift off into peaceful slumber.

1. Keep Your Room Warm

The ideal sleeping temperature varies from person to person, but most people sleep best in a slightly cool room (around 60 to 67 degrees Fahrenheit).

However, during winter, it’s important not to let your bedroom get too cold—otherwise, you’ll have a tough time getting comfortable and relaxing. Set your thermostat to a comfortable temperature and layer your bedding so you can adjust as needed throughout the night.

2. Use a Humidifier

Winter air tends to be dry, which can irritate your throat and nasal passages and make it harder to sleep. A humidifier adds moisture to the air, which can help ease congestion and soothe dry skin.

Just be sure to clean your humidifier regularly to prevent mold and bacteria buildup.

3. Get Some Natural Light

During winter, the days are shorter and natural light is harder to come by. However, exposure to natural light is essential for regulating your body’s sleep-wake cycle.

Try to get outside for a few minutes each day—even if it’s just a short walk around the block—to soak up some daylight.

4. Develop a Bedtime Routine

A consistent bedtime routine signals to your body that it’s time to wind down and get ready for sleep.

Whether it’s taking a warm bath, reading a book, or doing some gentle stretches, find a few calming activities that help you relax and stick to them every night.

5. Avoid Caffeine and Alcohol

Caffeine and alcohol can both disrupt your sleep, so it’s best to avoid them in the hours leading up to bedtime. If you’re a coffee drinker, switch to decaf or limit your intake to earlier in the day.

And while a nightcap might help you feel drowsy, alcohol can actually disrupt your sleep cycle and leave you feeling less rested.

6. Limit Screen Time

The blue light emitted by electronic screens can interfere with your body’s production of melatonin—the hormone that helps regulate sleep.

Try to avoid screens for at least an hour before bed, and consider using a blue light filter on your devices if you need to use them in the evenings.

7. Try Aromatherapy

Essential oils like lavender, chamomile, and valerian root are known for their calming properties and can help promote relaxation and restful sleep. Use a diffuser or add a few drops to a warm bath to enjoy their soothing benefits.

8. Invest in Quality Bedding

During winter, cozy up in soft, warm bedding to create a comfortable sleep environment. Look for breathable, natural materials like cotton or linen, and consider adding a fluffy duvet or warm throw blanket to your bed.

9. Practice Mindfulness

Mindfulness practices like meditation, deep breathing, and yoga can help you calm your mind and relax your body. Try incorporating a few minutes of mindfulness into your bedtime routine to help you prepare for sleep.

10. Use White Noise

White noise machines or apps can help block out distracting sounds and create a peaceful sleep environment. Alternatively, you can try using a fan or a soothing music playlist to achieve a similar effect.

11. Take a Warm Shower or Bath

A warm shower or bath can help relax your muscles and ease tension in your body, making it easier to fall asleep. Plus, the warmth can help raise your body temperature, which can aid in the natural cooling process that occurs during sleep.

12. Invest in Blackout Curtains

Winter mornings can be dark and dreary, which can make it harder to wake up feeling refreshed. Investing in blackout curtains can help block out early morning light and create a pitch-black sleeping environment, promoting better sleep.

13. Try Acupuncture

Acupuncture is an ancient Chinese therapy that involves inserting needles into specific points on your body to stimulate natural healing. Some people find that acupuncture can help promote relaxation and better sleep, especially during stressful times.

14. Practice Gratitude

Taking some time each night to reflect on the positive things in your life can help shift your mindset from anxious or stressful to calm and contented.

You can write in a gratitude journal, silently list the things you’re thankful for, or just take a few minutes to consciously express your gratitude.

15. Create a Cozy Atmosphere

Adding soft lighting, calming scents, and comfortable textures to your bedroom can help create a cozy, relaxing atmosphere that invites sleep. Try using candles, Himalayan salt lamps, or string lights to create a warm and inviting space.

16. Practice Visualization

Visualization is a technique where you imagine a peaceful, calming scene in your mind to help you relax and fall asleep. Try visualizing yourself floating on a cloud, walking through a peaceful forest, or lounging on a warm, sunny beach.

17. Take Melatonin Supplements

Melatonin is a hormone that your body naturally produces to help regulate your sleep-wake cycle. However, some people may need extra melatonin to help them fall asleep.

Melatonin supplements are easy to find over-the-counter and can be an effective aid for some people.

18. Keep a Sleep Diary

Tracking your sleep patterns and habits can help you identify what’s working and what’s not when it comes to getting better rest.

Keep a sleep diary for a few weeks, noting how long it takes you to fall asleep, how often you wake up during the night, and how rested you feel in the morning. Use this information to make adjustments to your routine and habits as needed.

19. Practice Progressive Muscle Relaxation

Progressive muscle relaxation involves tightening and releasing different muscle groups to help you relax and unwind. Start by tensing your toes and then releasing them, and work your way up through your body to your head and neck.

20. Try a Weighted Blanket

Weighted blankets use gentle pressure to simulate the feeling of a comforting hug and can help reduce stress and anxiety. Plus, they can create a cozy, secure feeling that makes it easier to drift off to sleep.

21. Get Regular Exercise

Regular physical activity can help promote better sleep by reducing stress and anxiety, burning excess energy, and regulating your body’s natural sleep-wake cycle.

Just be sure to finish your workout at least a few hours before bedtime so your body has time to wind down.

22. Use Sleep-Inducing Foods

Some foods contain natural compounds that can help promote relaxation and better sleep. Try incorporating sleep-inducing foods like almonds, chamomile tea, kiwi, or turkey into your bedtime routine.

23. Get Comfortable

Being comfortable in bed is essential for a good night’s sleep. Make sure your pillows are supportive and your mattress is comfortable, and experiment with different sleep positions until you find one that works for you.

24. Create Boundaries

If your sleep is constantly disrupted by noise, light, or other distractions, consider setting some boundaries.

Invest in earplugs, ask your partner or roommates to keep it down after a certain time, and create a calming evening ritual that helps you wind down and get ready for sleep.

25. Try Cognitive Behavioral Therapy

Cognitive-behavioral therapy (CBT) is a form of therapy that aims to help you change negative thought patterns and behaviors that may be keeping you up at night.

It’s often used to treat insomnia and other sleep disorders and can be a helpful tool for some people.

26. Practice Sleep Hygiene

Sleep hygiene refers to the habits and practices that can promote better sleep. This includes things like keeping a consistent sleep schedule, avoiding naps, and avoiding stimulating activities (like working or watching TV) in the bedroom.

27. Try Herbal Remedies

Herbal remedies like valerian root, passionflower, and hops have been used for centuries to promote relaxation and better sleep. Talk to your doctor before trying any herbal supplements to make sure they’re safe for you.

28. Get a Massage

A relaxing massage can help reduce muscle tension and promote relaxation, making it easier to fall asleep at night. Consider booking a professional massage or using a handheld massager to treat yourself to some self-care.

29. Seek Professional Help

If you’ve tried everything and still can’t seem to get a good night’s sleep, it may be time to seek professional help. Talk to your doctor or a sleep specialist to explore other treatment options, like medication or therapy.

30. Practice Self-Care

Finally, don’t forget to prioritize self-care. Taking care of your physical and mental health can have a big impact on your sleep quality and overall wellbeing.

Make time for exercise, socializing, hobbies, and other activities that make you happy and fulfilled.