Why We Need More Sleep in the Winter
As the days grow shorter and temperatures drop, many people feel more fatigued and find themselves sleeping longer during the winter months. This isn’t just a seasonal slump—scientific research suggests that our bodies naturally require more rest in the colder months. While humans don’t hibernate, our sleep patterns shift with the seasons due to changes in daylight, temperature, and biological rhythms (Healthline, 2023).
The Science Behind Winter Sleep
A study from Charité Medical University of Berlin, published in Frontiers in Neuroscience, found that people experience longer periods of rapid eye movement (REM) sleep during winter compared to other seasons. REM sleep is crucial for emotional regulation, memory processing, and cognitive function. Interestingly, the study also noted that deep sleep, which is essential for physical recovery, decreases in the fall. This seasonal shift suggests our bodies attempt to compensate for the physiological and mental strain of winter by increasing REM sleep (Frontiers in Neuroscience, 2023).
Why Do We Sleep More in Winter?
Several factors contribute to our increased need for rest in colder months:
- Less Sunlight Disrupts Our Internal Clock
Shorter days and reduced sunlight exposure impact our circadian rhythm—the body’s internal clock that regulates sleep and wakefulness. With less natural light, the brain produces more melatonin, the hormone responsible for sleepiness, making us feel drowsy earlier in the evening (Healthline, 2023).
- Cold Weather Affects Energy Levels
Colder temperatures cause our bodies to use more energy to maintain warmth, leading to increased metabolic demands. This can result in greater feelings of fatigue and a stronger urge to rest. Additionally, winter weather often discourages outdoor activity, reducing energy expenditure during the day, which paradoxically can make us feel even more sluggish (Sleepopolis, 2024).
- Lifestyle and Behavioral Changes
Winter often brings changes in habits, such as less physical activity and an increase in comfort food consumption. Heavy, carb-rich meals can lead to blood sugar fluctuations, causing sleepiness. Seasonal affective disorder (SAD), a type of winter depression linked to reduced sunlight, also contributes to increased tiredness and sleep disturbances (Frontiers in Neuroscience, 2023).
How to Adapt to Seasonal Sleep Changes
Since winter sleepiness is a natural response, it’s important to listen to your body’s cues while maintaining healthy habits. Here’s how to optimize your winter rest:
- Stick to a Sleep Schedule – Keep a consistent bedtime and wake-up time to regulate your body’s internal clock.
- Get Morning Sunlight – Exposure to natural light in the morning helps reset your circadian rhythm and reduces daytime grogginess (Healthline, 2023).
- Stay Active – Regular exercise combats winter lethargy and improves sleep quality (Sleepopolis, 2024).
- Watch Your Diet – Avoid excessive sugar and heavy comfort foods that can lead to energy crashes and disrupted sleep.
- Optimize Your Sleep Environment – Keep your bedroom cool, dark, and comfortable to promote deeper sleep.
Conclusion
While we don’t hibernate, our bodies naturally respond to seasonal changes by increasing the need for sleep during winter. By understanding and embracing these shifts, we can adjust our habits to support better rest, improved mood, and overall well-being throughout the colder months. So, if you find yourself sleeping a little longer this season, don’t fight it—your body might just be telling you exactly what it needs.
Sources:
- Healthline. (2023). Seasonal Sleeping: Why We Need More Rest in the Winter. Retrieved from Healthline
- Frontiers in Neuroscience. (2023). Humans Don’t Hibernate, but We Still Need More Winter Sleep. Retrieved from Frontiers in Neuroscience
- Sleepopolis. (2024). Why We Sleep More in the Winter. Retrieved from Sleepopolis
Check out these comforters for a great night’s sleep.
United Feather & Down is a family owned business with eight generations of experience in the down and feather industry. Founded in Europe more than 200 years ago, our mission then and now has always been to produce the most coveted down and down alternative bedding products.
With a legacy that spans two centuries, our industry expertise, devoted customer service and premium quality products deliver outstanding comfort and warmth for a superior sleep experience. We at United Feather & Down are pleased to offer you our collection of the worlds finest feather and down Pillows, Comforters & Blankets for your home. Combining the ultimate in luxury and comfort, our products will provide the ultimate sleep experience, night after night.
We at United Feather & Down wish you a good nights sleep!