04/01/2026
Winter is upon us.
It’s a great time for getting cosy and hunkering down, but for many the shorter days and longer nights can take a toll on sleep.
As the daylight hours dwindle, our internal body clocks - or circadian rhythms - can get thrown off balance, leaving us feeling groggy and sluggish during the day, or wide awake at night when we should really be winding down.
But it’s not all bad news. A few simple habits can help you keep your body clock in sync, meaning sounder sleep through these darker months.
1. Maximise morning light exposure
Try to get outside within an hour of waking, even on cloudy days. A dose of natural light helps reset your circadian rhythm and boosts alertness.
2. Use a light therapy lamp
Busy lives mean often waking before sunrise, and then working indoors all day. A lightbox can mimic sunshine – aim for 20–30 minutes of exposure in the morning hours to simulate daylight.
3. Stick to a sleep schedule
Consistency is key. Go to bed and wake up at the same time every day, even on weekends, to stabilise your internal clock and boost sleep quality.
4. Limit screen time before bed
Nocturnal doom-scrolling can leave you feeling emotionally drained, and blue light from phones and computers can delay production of melatonin, the hormone which naturally rises at night to promote sleep. Try switching to night mode, using blue light filters or – better still – switching off entirely.
5. Create a wind-down routine
Instead of staring at a screen, dim the lights, read a book or do gentle stretches before bed. Diet counts, too – avoid caffeine and big meals late in the day.
Help with sleep from NHS Wales
If you need a little extra help nodding off, try SilverCloud programme ‘Space for Sleep’.
It’s an online, self-help programme based on cognitive behavioural therapy, clinically proven to help you feel better.
Anyone aged 16+ can self-refer without seeing a GP. 20 minutes a day, three times a week is all it takes. You can work on it on any mobile device, anytime, anywhere – even in bed!
Learn more and self-refer: https://nhswales.silvercloudhealth.com/onboard/nhswales/programs/89/details
