Why You Need More Sleep in Winter: Understanding Seasonal Changes in Sleep Needs

The winter season can have a significant impact on our sleep patterns and needs. The shorter daylight hours, colder temperatures, and changes in daily routines can all contribute to disruptions in our natural sleep-wake cycles. As a result, many people may find that they need more sleep in the winter to feel rested and alert.

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As the temperature drops and the days become shorter, many people may find themselves feeling more tired and wanting to sleep more. While it may be tempting to dismiss these feelings as a simple result of the colder weather, there is actually a scientific basis behind the idea that our bodies need more sleep in the winter. In this article, we will explore the reasons why our sleep needs change with the seasons and offer some tips for getting the most restful sleep during the colder months.

Introduction: Sleep and Seasonal Changes

Sleep is essential for overall health and well-being. It allows the body to repair and regenerate, strengthens the immune system, and improves cognitive function. However, our sleep needs can vary depending on a number of factors, including age, health, and lifestyle. Another important factor that can impact our sleep needs is the season.

Seasonal changes in sleep needs have been documented in various animal species, including birds, mammals, and even insects. These changes are often linked to changes in environmental factors such as temperature, daylight hours, and food availability. In humans, the impact of seasonal changes on sleep has been less well-studied, but emerging research suggests that there may be a real link between winter and increased sleep needs.

The Science of Sleep: Understanding Sleep Cycles and the Importance of Sleep

Before we dive into the specifics of winter sleep needs, it is important to have a basic understanding of how sleep works. Sleep is divided into several cycles, each of which serves a different purpose in the body.

The first stage of sleep is light sleep, during which the body begins to relax and the heart rate and breathing slow down. The second stage is deeper sleep, during which brain waves slow down even further and the body temperature drops. The third and fourth stages of sleep are known as slow-wave sleep (SWS) and are the deepest stages of sleep. During SWS, the body undergoes restorative processes such as tissue repair and growth hormone secretion.

The final stage of sleep is known as rapid eye movement (REM) sleep, during which the brain is highly active and dreaming occurs. REM sleep is thought to be important for cognitive function, memory consolidation, and emotional regulation.

The importance of sleep for overall health cannot be overstated. Chronic sleep deprivation has been linked to a range of health problems, including obesity, diabetes, heart disease, and depression. Getting enough high-quality sleep is crucial for maintaining optimal physical and mental health.

Seasonal Changes in Sleep Needs: How Winter Affects Our Sleep

As mentioned earlier, there is evidence to suggest that our sleep needs change with the seasons. While the exact mechanisms behind these changes are not yet fully understood, researchers believe that they are linked to environmental factors such as temperature, daylight hours, and food availability.

In the winter, the days are shorter and the nights are longer, which can disrupt our circadian rhythms. Our bodies rely on light cues to regulate our sleep-wake cycles, and the shorter days in winter can throw off our natural rhythms. This can lead to difficulty falling asleep and waking up feeling groggy and tired.

In addition to changes in daylight hours, winter also brings colder temperatures. Studies have shown that cooler temperatures can promote better sleep by lowering the body’s core temperature. When the body’s temperature drops, it triggers a natural sleep response, making it easier to fall asleep and stay asleep.

Another factor that may contribute to increased sleep needs in the winter is the lack of sunlight exposure. Sunlight is a key source of vitamin D, which is important for regulating sleep and mood. During the winter months, many people may not get enough sunlight exposure, leading to a vitamin D deficiency that can impact sleep quality.

Overall, these environmental factors can all contribute to changes in our sleep needs during the winter months. While some people may experience only mild changes in their sleep patterns, others may find that they need significantly more sleep in order to feel rested and alert.

The Role of Light: How Daylight Hours Impact Sleep Quality

As mentioned earlier, light plays a crucial role in regulating our sleep-wake cycles. When we are exposed to light, particularly blue light, it suppresses the production of melatonin, a hormone that helps regulate sleep. This is why it is important to limit exposure to bright screens, such as phones and laptops, before bed.

In the winter, the shorter daylight hours can disrupt our natural sleep rhythms by reducing our exposure to light. This can lead to difficulty falling asleep at night and feeling tired and groggy during the day. One way to counteract this is to get as much natural sunlight exposure as possible during the day. This could mean taking a walk outside during your lunch break or opening your curtains to let in natural light.

Another option is to use light therapy, which involves using a special lamp that emits bright light similar to natural sunlight. This can help regulate your body’s natural sleep-wake cycle by increasing exposure to light in the morning and reducing exposure in the evening.

Temperature and Sleep: Why Cooler Temperatures Promote Better Sleep

Research has shown that cooler temperatures promote better sleep by lowering the body’s core temperature. When the body is cool, it triggers a natural sleep response, making it easier to fall asleep and stay asleep. This is why it is recommended to keep your bedroom between 60 and 67 degrees Fahrenheit for optimal sleep.

In the winter, the colder temperatures outside can make it more difficult to regulate the temperature in your bedroom. However, there are several steps you can take to ensure that your bedroom stays cool enough for restful sleep. These include using a fan or air conditioning unit to circulate cool air, investing in thermal curtains to block out drafts, and wearing warm pajamas and blankets to stay comfortable.

Tips for Getting Better Sleep in the Winter

If you find that you need more sleep in the winter, there are several things you can do to ensure that you get the restful sleep you need. Some tips to consider include:

  • Establish a regular sleep routine: Try to go to bed and wake up at the same time every day, even on weekends.
  • Create a relaxing sleep environment: Make sure your bedroom is cool, quiet, and dark, and invest in a comfortable mattress and pillows.
  • Limit screen time before bed: Avoid using screens such as phones, laptops, and TVs for at least an hour before bedtime to avoid disrupting your sleep-wake cycle.
  • Get regular exercise: Regular exercise can improve sleep quality and help regulate your sleep-wake cycle.
  • Manage stress: Stress can disrupt sleep, so try to find ways to manage stress such as meditation, deep breathing exercises, or yoga.


In conclusion, the winter season can have a significant impact on our sleep patterns and needs. The shorter daylight hours, colder temperatures, and changes in daily routines can all contribute to disruptions in our natural sleep-wake cycles. As a result, many people may find that they need more sleep in the winter to feel rested and alert.

Fortunately, there are several steps that we can take to promote restful sleep during the winter months. By establishing a regular sleep routine, creating a relaxing sleep environment, limiting screen time before bed, getting regular exercise, and managing stress, we can improve our sleep quality and ensure that we get the rest we need to thrive.

While it may take some adjustment to find the sleep routine that works best for you during the winter, the benefits of restful sleep are well worth the effort. By prioritizing your sleep needs, you can enjoy improved mood, increased energy levels, and better overall health and well-being.


  1. National Sleep Foundation. (2019). How much sleep do we really need? Retrieved from https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need
  2. Roenneberg, T., Kantermann, T., Juda, M., Vetter, C., & Allebrandt, K. (2013). Light and the human circadian clock. Handbook of experimental pharmacology, 217, 17-46. doi: 10.1007/978-3-642-25950-0_2
  3. Barger, L. K., Wright, K. P., & Hughes, R. J. (2017). Effects of caffeine on the human circadian clock in vivo and in vitro. Science translational medicine, 9(403), eaal2712.
  4. National Heart, Lung, and Blood Institute. (2021). How to get a good night’s sleep. Retrieved from https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
  5. Dijk, D. J., Duffy, J. F., & Czeisler, C. A. (1992). Circadian and sleep/wake dependent aspects of subjective alertness and cognitive performance. Journal of sleep research, 1(2), 112-117.
  6. Gominak, S. C., & Stumpf, W. E. (2012). The world epidemic of sleep disorders is linked to vitamin D deficiency. Medical hypotheses, 79(2), 132-135.

Student, University of Dhaka

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