How Sleep Helps You Stay Well This Winter

Published: 30 October 2025

💤 Sleep Talk by Sealy Posturepedic

How to Stop a Cold in Its Tracks and Strengthen Your Immunity This Winter

When the temperature drops, so can your immune defences. But according to Sleep Doctor Dr Allie Hare, one of the most effective ways to keep seasonal bugs at bay is simple – get more sleep.

During sleep, your body produces cytokines – proteins that help fight infection and inflammation. When you don’t get enough quality rest, the production of these vital proteins is reduced, making it harder to defend yourself against colds and flu.

Partnering with Sealy Posturepedic, Dr Hare has shared her top tips for achieving a truly restorative night’s sleep so you can wake up feeling rested, refreshed, and ready to take on winter.

💤 Don’t Try Too Hard to Sleep

If you wake in the middle of the night and find yourself wide awake, forcing yourself to drift off again can actually make things worse.
“Lying in bed and willing yourself to sleep often creates more anxiety and alertness,” explains Dr Hare. “Instead, get up and step away from the bed for around 20–30 minutes.”

Choose a calming, non-stimulating activity, like reading a book or listening to gentle music and avoid your phone or laptop. The bright light and stimulation will only make it harder to nod off again.

😴 Keep Naps Short and Sweet

While a quick nap can work wonders, Dr Hare warns that “naps longer than 30 minutes can push you into deeper sleep stages, making it harder to wake up feeling refreshed and potentially interfering with your ability to fall asleep at night.”

If you need to nap, aim for the early afternoon (before 3pm) and set an alarm to wake within 20–30 minutes. This short burst of rest helps reset your brain, improves alertness, and won’t disrupt your evening routine.

🌡 Regulate Your Bedroom Temperature

Temperature plays a crucial role in the quality of your sleep, yet it’s often overlooked.
Dr Hare advises keeping your bedroom between 16–19°C for the best results.

“Being too warm can interrupt deep sleep cycles, while being too cold can lead to more awakenings through the night,” she explains. The right balance helps your body achieve deeper, more restorative sleep.

⏰ Establish a Consistent Routine

Consistency is key when it comes to great sleep.
“Going to bed and waking up at the same time each day, even on weekends helps stabilise your circadian rhythm,” says Dr Hare.

This not only makes it easier to fall asleep and wake up naturally, but also supports deeper, more restorative rest over time. And during the darker winter months, when reduced daylight can disrupt your internal clock, routine becomes more important than ever.

🛏 Rest Well with Sealy

At Sealy, we understand that true wellness starts with great sleep. Our Posturepedic mattresses, designed alongside the International Orthopaedic Advisory Board, provide the perfect blend of comfort and support, helping your body recharge, recover and stay strong throughout the colder months.

Because when your body rests well, your immune system does too.

Discover the Sealy Posturepedic difference