Improving Sleep During Winter
A nutritional therapist’s perspective on improving winter sleep
Winter months can present unique challenges for achieving restful sleep. Shorter daylight hours, cooler temperatures and seasonal festivities can disrupt circadian rhythms, influence dietary habits and interfere with sleep quality. From a nutritional therapist’s perspective, addressing sleep challenges holistically is crucial. Here, I’ll explore how nutrition, lifestyle habits, and targeted supplementation may enhance sleep quality during winter.
Understanding sleep challenges in winter
Circadian rhythms and darkness
In winter, reduced exposure to natural light disrupts our circadian rhythm. This internal clock regulates the sleep-wake cycle, primarily through light exposure. A misaligned rhythm can lead to difficulty falling asleep and fragmented sleep patterns.
Seasonal Affective Disorder (SAD)
SAD, a type of depression linked to seasonal changes, is more prevalent in winter. Symptoms include fatigue, excessive sleepiness, and poor-quality sleep, often exacerbated by disrupted melatonin and serotonin levels.
Dietary Shifts
Winter is often associated with cravings for comfort foods high in sugar and refined carbohydrates. These foods can cause blood sugar fluctuations, which may impair sleep quality.
Strategies to Improve Sleep in Winter
1. Optimise Nutrition for Sleep
Increase Tryptophan-Rich Foods
Tryptophan is an essential amino acid and a precursor to serotonin and melatonin—key players in regulating sleep. Including foods rich in tryptophan can promote melatonin production, aiding sleep.
Foods to prioritise: Turkey (any festive leftovers shoved in the freezer can come into their own now!), chicken, eggs, dairy products, nuts (especially almonds and walnuts), seeds, bananas, and tofu.
Support Serotonin Production with B Vitamins
B vitamins, particularly B6, play a critical role in serotonin synthesis.
Sources: Poultry, fish (especially salmon and tuna), legumes, spinach, and bananas. I try and use wild salmon and limited tuna personally, for sustainable preferences. The same goes for fortified cereals; they also contain added B vitamins, as will some advertised ultra-processed foods, but if you can avoid these, all the better for your gut and sleep health.
Balance Blood Sugar Levels
Unstable blood sugar can lead to nighttime awakenings. Include complex carbohydrates with a low glycaemic index alongside proteins and healthy fats. I love making personalised meal plans for my clients to encompass this on an individual and targeted level.
Increase Magnesium Intake
Magnesium is a natural muscle relaxant and supports GABA activity in the brain, a neurotransmitter that promotes relaxation and sleep.
Rich sources: Leafy greens, avocados, nuts, seeds, whole grains, and a little dark chocolate.
Boost Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA, regulate serotonin levels and may improve sleep efficiency.
Foods to include: Fatty fish like salmon, mackerel, and sardines; flaxseeds; and walnuts.
Limit Caffeine and Alcohol
Caffeine interferes with adenosine, a chemical that promotes sleepiness, while alcohol can disrupt REM sleep and lead to early awakenings. Reduce caffeine intake after 2 p.m. and moderate alcohol consumption. Most people craving these foods can really benefit from support; it’s precisely what I am here for.
2. Leverage Supplementation Wisely
No supplementation should ever be chosen or taken without support from a nutritional therapist or other suitably qualified healthcare professional.
Vitamin D
Low levels of vitamin D, common in winter, are associated with poor sleep quality. Testing and qualified product choice is essential.
Magnesium
Magnesium supplements taken before bed may promote relaxation and reduce nighttime awakenings. There are different types and doses of magnesium and I always consider them in relation to your own lifestyle, diet and individual needs.
L-Theanine
An amino acid found in green tea, L-theanine can induce a state of relaxation without sedation, making it useful for improving sleep quality. If green tea isn’t your thing, I find other options for you that are easy to add to your daily routine.
Melatonin
I feel it’s important to mention this, as you may come across it discussed elsewhere, as melatonin supplementation has been considered in some research studies as effective for individuals struggling with more serious circadian rhythm misalignment, such as those experiencing delayed sleep phase syndrome or jet lag. However, melatonin supplementation is heavily regulated due to its potential side effects, should be prescribed and monitored by a registered medical practitioner, never bought over the counter or online, and is not supported in the UK through nutritional therapy.
3. Harness Lifestyle Adjustments
Maximise Natural Light Exposure
Spend time outside during daylight hours, particularly in the morning, to reinforce your circadian rhythm.
Use a light therapy box (10,000 lux) if natural light exposure is limited.
Establish a Wind-Down Routine
Create a calming bedtime routine to signal to your body that it’s time to sleep. This might include:
Dimming the lights an hour before bed.
Engaging in relaxation techniques, such as deep breathing or yoga.
Avoiding screens due to blue light, which can suppress melatonin production.
Keep the Bedroom Sleep-Friendly
Maintain a cool temperature (16–19°C).
Use blackout curtains to ensure complete darkness.
Minimise noise with white noise machines or good earplugs.
4. Address Seasonal Mood Shifts
Boost Serotonin with Diet
Serotonin levels tend to dip in winter due to reduced sunlight. In addition to tryptophan-rich foods, eating complex carbohydrates in moderation can promote serotonin release.
Consider Adaptogens
In some cases, adaptogens such as ashwagandha and Rhodiola rosea may support stress management and reduce anxiety which can impair sleep. Both need to be considered based on your own body’s needs, with contraindications and other health related factors taken into consideration by a professional before use.
Practice Gratitude and Mindfulness
Gratitude journaling and mindfulness exercises have been shown to reduce stress and improve sleep quality.
I’m definitely in the cold-water dip camp as my personal secret ingredient to reduce stress, but whilst I have been undertaking this for many years, I definitely recommend doing so with care and support, especially if you’ve not done it before. It can be dangerous, particularly for those with underlying health conditions and especially in winter when the water is particularly bracing and you come out looking like a cooked pink lobster!
The Role of a Nutritional Therapist
As a nutritional therapist, the approach to improving sleep in winter extends beyond general recommendations. It involves bringing in my secret ingredients for personalised guidance based on your individual needs, considering factors such as:
Dietary preferences, allergies or intolerances.
Underlying health conditions like insulin resistance or anxiety.
Lab tests for vitamin D, magnesium, or omega-3 levels.
It’s tough to make and sustain change alone. Having me in your corner can make it simple, doable, and most of all, enjoyable. Contact me if you’d like some support.
Conclusion
Winter doesn’t have to mean compromised sleep. By prioritising nutrient-dense foods, supporting your circadian rhythm, and adopting targeted supplementation if needed, you can navigate the season with restful nights and energised days. Consulting with a nutritional therapist or another qualified healthcare professional ensures they’re safely tailored to your unique needs.
References
Peuhkuri, K., Sihvola, N., & Korpela, R. (2012). Diet promotes sleep duration and quality. Nutrition Research, 32(5), 309–319. https://doi.org/10.1016/j.nutres.2012.03.009
McClung, C. A. (2013). How might circadian rhythms control mood? Let me count the ways… Biological Psychiatry, 74(4), 242–249. https://doi.org/10.1016/j.biopsych.2013.02.019
Rondanelli, M., Faliva, M. A., Perna, S., et al. (2018). Update on the role of melatonin in human sleep and health. Sleep Medicine Reviews, 39, 25–36. https://doi.org/10.1016/j.smrv.2017.11.005
Wurtman, R. J., Wurtman, J. J., & Regan, M. M. (2003). Effect of a carbohydrate-rich, protein-poor evening meal on plasma tryptophan and sleep in healthy young men. The American Journal of Clinical Nutrition, 77(3), 670–674. https://doi.org/10.1093/ajcn/77.3.670
Binks, H., Eberhardt, L., & Malouf, P. (2020). The relationship between omega-3 fatty acids and sleep: A systematic review. Prostaglandins, Leukotrienes and Essential Fatty Acids, 158, 102119. https://doi.org/10.1016/j.plefa.2020.102119