As the days grow shorter and the nights longer, many of us struggle with disrupted sleep patterns, lower energy levels and an overall feeling of sluggishness. Winter’s longer nights and colder temperatures make it the ideal season to focus on building a solid nighttime routine that helps you relax, unwind and enjoy a good night’s sleep. With the right approach, you can ensure that you wake up feeling refreshed and energized, ready to take on even the darkest of winter days.
Here are the top tips for creating the perfect nighttime routine for better sleep during the colder, darker months ahead.
1. Set a Consistent Bedtime
One of the most effective ways to improve your sleep is by setting a consistent bedtime. Going to bed and waking up at the same time every day, even on weekends, helps regulate your body’s internal clock, or circadian rhythm. This routine becomes even more important during the darker months, when daylight is limited and our natural rhythms can easily get out of sync.
To make this process easier, set an alarm not just for waking up, but also for going to bed. Having a consistent bedtime creates a routine that helps signal to your body that it’s time to wind down. And when you’re snuggling up in bed, consider comfortable sleepwear like Thigh Society shorties, which provide the perfect combination of coziness and breathability to help you drift off with ease.
2. Create a Relaxing Pre-Bedtime Routine
Your bedtime routine starts long before your head hits the pillow. In the hour or two leading up to sleep, focus on activities that help you unwind and relax. This could include reading a book, taking a warm bath or practicing some gentle stretches or yoga.
Dimming the lights and avoiding stimulating activities, like watching TV or scrolling through your phone, can also signal to your brain that it’s time to start winding down. Instead of spending your pre-bedtime hours on social media, try journaling or practicing mindfulness to ease any tension from the day.
3. Take a Warm Bath or Shower
Taking a warm bath or shower before bed can have a significant impact on your ability to fall asleep faster and sleep more soundly. The warm water helps relax tense muscles, soothe your body and regulate your core temperature, preparing you for sleep.
The drop in body temperature after a warm bath can make you feel drowsy, signalling to your body that it’s time for bed. Plus, who doesn’t love the luxurious feeling of slipping into bed clean, relaxed, and comfortable?
After your bath, slip into your favourite Thigh Society shorties for ultimate comfort (they go great under a cozy robe). Their breathable, moisture-wicking fabric will keep you cool and cozy as you settle into bed.
4. Keep Your Room Cool and Comfortable
It might be tempting to crank up the heat during the colder months, but keeping your bedroom too warm can actually make it harder to sleep. Experts recommend keeping your bedroom temperature between 15-19°C for optimal sleep. Cooler temperatures help signal to your body that it’s time to sleep, while also preventing overheating during the night.
If you tend to get cold, focus on layering your bedding with blankets and using comfortable sleepwear to stay warm without feeling restricted. The key is to find a balance that keeps you cozy without overheating, allowing your body to maintain the right temperature for restful sleep.
We recommend The Cooling for hot sleepers and The Cotton for cold sleepers.
5. Limit Caffeine and Heavy Meals Before Bed
What you consume before bed can have a major impact on the quality of your sleep. Caffeine is a stimulant that can interfere with your ability to fall asleep, so try to avoid coffee, tea, chocolate or other caffeinated foods and drinks in the hours leading up to bedtime.
Similarly, eating a large, heavy meal late in the evening can cause discomfort and make it harder for your body to relax. Instead, opt for a light snack if you’re hungry before bed, and avoid alcohol or spicy foods that can disrupt your sleep.
6. Create a Calming Sleep Environment
Your bedroom should be a sanctuary for sleep. Make sure your sleep environment is calming, quiet and conducive to relaxation. Consider using blackout curtains or an eye mask to block out any external light, and keep your room as quiet as possible. If you’re sensitive to noise, try using a white noise machine or a fan to create a soothing soundscape.
Investing in comfortable bedding, pillows and sleepwear can also make a big difference in how well you sleep. Our shorties are designed with comfort in mind, featuring breathable fabrics that help you stay cool while providing ultra-light support, so you can sleep soundly without any distractions.
7. Practice Relaxation Techniques
Relaxation techniques like deep breathing, meditation or progressive muscle relaxation can help calm your mind and body before bed. These practices reduce stress and anxiety, making it easier to fall asleep and stay asleep throughout the night.
Progressive muscle relaxation, for example, involves tensing and then relaxing different muscle groups in your body, helping you release physical tension and shift into a more relaxed state. Adding these techniques to your nighttime routine can be a simple yet effective way to prepare for restful sleep.
8. Limit Screen Time Before Bed
The blue light emitted by phones, tablets and computers can interfere with the production of melatonin, the hormone that regulates sleep. Too much screen time before bed can trick your brain into thinking it’s still daytime, making it harder to fall asleep.
To avoid this, try setting a digital curfew at least 30 minutes before bedtime. Put away your phone, turn off the TV and opt for calming activities like reading, meditating or listening to music. If you need help sticking to this routine, consider putting your phone in another room to avoid temptation.
9. Make Time for Gratitude
Ending your day with a gratitude practice can set a positive tone for your sleep and improve your overall well-being. Before bed, take a few minutes to reflect on the things you’re grateful for, whether it’s writing them down in a journal or simply thinking about them.
Focusing on the positive aspects of your day helps to reduce stress and worry, allowing your mind to relax and prepare for sleep. Cultivating this mindset before bed can also improve your mood and mental health in the long run.
10. Dress for Sleep Success
What you wear to bed can have a big impact on how well you sleep. Opt for soft, breathable fabrics that allow your skin to breathe while keeping you comfortable throughout the night. Our shorties are the perfect sleepwear choice for colder months, as they provide just the right amount of warmth without overheating. Their lightweight, stretchy material moves with your body, allowing you to sleep in any position without feeling restricted. Plus, with their moisture-wicking properties, they help keep you dry and comfortable all night long.
Creating a perfect nighttime routine takes a little planning, but once you find the right combination of relaxation techniques, sleep-friendly habits and cozy sleepwear, you’ll be well on your way to better rest during the darker months. By setting a consistent bedtime, winding down with a calming routine and creating a cozy sleep environment, you’ll set yourself up for great sleep all winter long.
Remember, quality sleep is essential for both physical and mental well-being, especially during the colder months when our energy levels are lower. So, take the time to invest in your nighttime routine, and make sleep a priority this season.
