KEY TAKEAWAYS
- The human body clock is set by the sun, to which there is less exposure in winter.
- While humans don’t need to hibernate in winter, it’s common for us to feel the need to sleep more and generally feel more sluggish, unmotivated, and even a bit “down” compared with how we feel in spring and summer.
- The cold, darker season can distinctly impact humans’ sleep patterns, in part due to its influence on the circadian rhythm. Less sunlight, colder weather, changes to melatonin, being less active, and the “winter blues” may all influence our sleep.
- Getting morning sunlight exposure, maintaining a strict sleep schedule, exercising regularly, having a comfortable bedroom, and using the right snoring aids can all help deliver a healthier night’s sleep.
Healthy adults need to get between 7-9 hours of good quality sleep each night to enjoy optimal physical and psychological health and wellbeing. Many factors impact our ability to sleep well, from snoring to electronic devices to heat and humidity in summer.
But what about winter? How do the season’s cold weather and shorter days influence how well and how much we sleep?
The Impact of Winter on Sleep
It’s very common to feel like the amount of sleep you need during the rest of the year just isn’t enough during winter. Not only does it feel much more difficult to “rise and shine” and get out of bed on cold mornings (especially if the sun isn’t fully up yet), but a lot of people feel more tired and sluggish overall during this season.
A survey by the American Academy of Sleep Medicine (AASM) found that a third of adults in the USA reported sleeping more in winter compared with just one in ten who slept less. This was the exact opposite of the sleeping trend in summer.
Why Do We Sleep More in Winter?
It’s long been known that many animals sleep more in winter – some of them, a lot more! We have recently come to understand that humans are not immune to these seasonal effects, even if we don’t need to hibernate.
Shorter days and colder weather make for a fantastic opportunity to snuggle up and spend more time sleeping. This may be especially true in Australia, as our homes in this country tend to be woefully designed for our cold weather, unlike those almost everywhere else in the world. It’s no wonder so many of us like to spend so much more time under the doona at this time of the year!
Sleeping more in winter (or at least feeling the desire to do so) is driven by the mental and behavioural changes that occur with natural light fluctuations and fewer hours of daylight. These impact the circadian rhythm.
Winter and the Circadian Rhythm
Natural sunlight drives biological processes and cues as to when we should be awake and active versus resting and sleeping. Fewer, less intense hours of sunlight in winter increase the release of melatonin, which is a hormone that regulates the sleep-wake cycle. It is released earlier in the evening.
Light exposure impacts not just the amount of sleep we feel we need but also its quality. A study conducted at Berlin’s St Hedwig Hospital in 2023 found that participants slept an hour longer in winter than they did in summer, including 30 minutes more of REM (dreaming) sleep. This is an essential stage of sleep that assists with concentration, memory, immune function, and mood regulation.
Other Reasons for Sleeping More in Winter
- Less Vitamin D – Less intense sunlight, being covered up more in winter clothing, and less time spent outside all contribute to many people having lower levels of Vitamin D in the body during winter. Sunlight on the skin (importantly, in moderation) is essential for synthesising this vitamin, and low levels can cause tiredness and affect sleep quality.
- It’s Cold! – A dark, cool bedroom is the perfect environment for sleeping. A dropping temperature signals to the brain that it’s sleep time, and it tends to be easier to go to sleep at night during winter. But it also makes it harder to wake up in the morning, with a lower-than-usual core body temperature contributing to daytime sleepiness.
- Seasonal Affective Disorder – commonly called the “winter blues”, this mental health condition can affect people even in sunny Australia. It refers to the low mood, lethargy, lack of motivation, and fatigue that a significant number of people experience like clockwork in winter.
How Can I Improve My Sleep During Winter?
- Set a consistent bedtime and waking time that suits your life’s schedule and allows for adequate sleep. While chronotypes do vary, we all need to get enough sleep, and going to bed at a time that meets this need and suits the time you need to get up is crucial.
- Create a comfortable sleeping environment. It should be quiet, dark, and cool but not cold. Your bed should be comfortable, including having a supportive mattress and pillow and breathable (e.g. cotton or linen) bedding.
- Practice sleep hygiene and bedtime rituals that you love and which help you wind down before sleeping. These might include, for example, drinking warm milk or chamomile tea, reading a book, taking a warm bath, or journalling.
- Don’t consume caffeine after 4 pm and don’t drink alcohol in excess or close to bedtime.
- Avoid using screens (especially backlit) and electronics within at least an hour of sleep time. This includes gaming devices, tablets, and smartphones. Say no to having a TV in your bedroom, stop scrolling and gaming in bed, and if you use an e-reader, choose one that is not backlit (e.g. Kindle Paperwhite).
- Try to get natural sunlight exposure as soon after waking in the morning as possible – from opening your blinds/curtains/shutters in your bedroom to let in the daylight, to having your breakfast in a sunny spot. It all helps.
- Exercise regularly. Even just a 20-minute walk 3-5 days per week is helpful – the point is to get your body moving.
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Snoring is a major sleep disruptor, and by reducing or eliminating snoring, you can enjoy a healthier night’s sleep and feel better during the daytime.
The SnoreMD no-snore mouthpiece is arguably Australia’s most convenient, effective, and cost-efficient snoring aid. Washable, reusable, and unintrusive, this stop-snore device is worn in the mouth during sleep. By gently moving the lower jaw slightly forward (it’s micro-adjustable to the extent that suits your needs and comfort), it helps to open the airways, facilitating smoother breathing and stopping the vibrations in the airways that cause snoring.
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