The shorter, darker days of winter are here and this seasonal change can definitely impact sleep.
During the winter, we typically get less sunlight, especially if you live in areas further from the equator. This can lead to a decrease in your Vitamin D levels, which is important for regulating sleep and mood. Less exposure to daylight can also affect the production of serotonin, a hormone that helps regulate your sleep-wake cycle.
Your body’s internal clock, or circadian rhythm, is heavily influenced by light. Longer nights and shorter days can throw off your circadian rhythm, making it harder to fall asleep or wake up at the desired time. This is particularly true if you’re getting less natural sunlight or if you’re inside under artificial light for most of the day.
Some people experience Seasonal Affective Disorder (SAD) during the winter months, which is a type of depression triggered by the change in seasons. SAD can cause symptoms like fatigue, changes in sleep patterns, and a general feeling of low energy. People with SAD may either sleep more than usual (hypersomnia) or have trouble sleeping (insomnia), both of which disrupt normal sleep cycles.
Colder temperatures can also affect your sleep quality. While cooler rooms are generally better for sleep, drastic temperature changes—especially if your environment becomes too cold or too warm—can make it harder for you to settle into a deep, restful sleep.
In winter, we tend to spend more time indoors and may be less physically active, especially if it’s too cold or dark outside. Physical activity helps regulate your sleep, and a drop in exercise can make it harder to feel tired or fall asleep easily.
During the winter months, the longer nights trigger your body to produce more melatonin, the hormone responsible for making you feel sleepy. However, when melatonin is produced earlier in the evening due to longer nights, it can make it harder to stay awake until your usual bedtime, and in turn, affect your sleep schedule.
Tips to Improve Sleep During Winter:
Get as much natural light as possible: Try to get outdoors during the day. Morning light is especially helpful even if it’s cloudy or grey outside.
Create a consistent bedtime routine: Try to go to bed and wake up at the same time every day, even on weekends. This consistency helps to help signal to your body when it’s time to wind down, especially since melatonin production increases during winter.
Keep your bedroom at a comfortable temperature: ideally a bit cooler, and use appropriate bedding to stay cozy but not overheated.
Exercise regularly: Physical activity can help regulate circadian rhythm and improve sleep, try to avoid vigorous exercise close to bedtime as this can make it harder to fall asleep.
Talk to your doctor about use of a light therapy box: If you’re prone to seasonal depression or feel like the lack of sunlight is affecting your mood and sleep there is a growing body of evidence that suggests this may be helpful.
While the shorter days and longer nights of winter can disrupt your circadian rhythm, making a few simple adjustments to your environment and daily routine can help maintain healthy sleep patterns throughout the colder months.