Berlin’s winter brings long, dark nights and short days. Many people feel tired or find it hard to sleep well. That’s normal – your body reacts to less daylight. Here are simple tips to help you rest better and wake up refreshed.
Try to go outside every day, even for a short walk. Natural light helps your body control melatonin – the hormone that affects sleep and energy. A bit of sunshine can do wonders for your mood and rest.
Tip: The best time is around noon when Berlin’s daylight is strongest.
Go to bed and wake up at the same time every day, even on weekends. This helps your body build a rhythm, which makes falling asleep easier, even when it’s dark outside for most of the day.
A bright lamp or daylight lightbox in the morning can help you feel more awake. It sends a signal to your brain that it’s time to start the day – especially useful when the Berlin sky is gray.
Blue light from phones and laptops keeps your brain active. Turn off devices about an hour before sleeping or use night mode. Reading a book or listening to calm music helps your body relax naturally.
Keep your bedroom cozy, not too warm – around 18–20°C is ideal. Use soft blankets, dim lights, and enjoy a relaxing evening drink like tea or warm milk to prepare for rest.
Light exercise helps your body sleep deeper. You don’t need a gym – walking, yoga, or cycling is enough. Berlin’s parks and paths are still great places to move, even on cold days.
Extra Tip: Visit checkwetter.de to find sunny times in Berlin for your outdoor walk or run.
Winter in Berlin can be dark, but your nights don’t have to be restless. With light, warmth, and good routines, you can sleep well and stay positive all season. Small changes bring big comfort – and more energy every day.