As the days grow shorter and temperatures drop, you might find yourself feeling groggy in the mornings, craving naps more often, or struggling to get out of bed. You’re not alone. Seasonal changes, especially the transition into winter, can significantly affect our sleep cycles — and understanding why can help us adjust more mindfully.
Why does your sleep cycle change in winter?
The primary culprit? Light.
1. Shorter days, less sunlight
During winter, we’re exposed to far less natural light. Sunlight helps regulate our circadian rhythm — the internal clock that tells us when to sleep and wake up. With delayed sunrise and earlier sunsets, your body gets confused, thinking it’s time to sleep more than it actually is.
2. Melatonin production increases
Melatonin is the hormone that makes you feel sleepy. It’s naturally produced when it gets dark. Since it’s darker for longer during winter, your body starts producing melatonin earlier in the evening — and keeps producing it later in the morning. This can leave you feeling sleepy even after a full night’s rest.
3. Disrupted serotonin levels
Serotonin, the “feel-good” hormone, plays a role in regulating mood and sleep. Less sunlight can lead to lower serotonin levels, which can contribute to Seasonal Affective Disorder (SAD) and affect your overall energy levels, motivation, and sleep quality.
4. Colder temperatures
While cooler temperatures can promote deeper sleep, the extremes of winter can make it hard to feel comfortable — either too cold to fall asleep or waking up too cold to stay asleep.
How to adapt your sleep routine for winter
You don’t have to surrender to winter-induced drowsiness. With a few adjustments, you can work with the season, not against it.
1. Soak up the morning light
Start your day with natural light exposure. Open your curtains as soon as you wake up or, even better, take a short walk outside. Morning sunlight helps reset your circadian rhythm and improve alertness.
2. Use a light therapy lamp
A light therapy lamp can simulate natural sunlight and help combat both SAD and winter sluggishness. Use it in the morning for about 20–30 minutes to signal to your body that it’s time to wake up.
3. Stick to a consistent sleep schedule
Even though your body may want to sleep in, try to maintain regular wake and sleep times — even on weekends. This keeps your internal clock steady and improves sleep quality over time.
4. Create a soothing wind-down routine
In winter, we often lean into cozy habits — make sure yours support rest. Dim the lights an hour before bed, take a warm bath, and limit screen time. Try gentle activities like journaling or reading to cue your body for sleep.
5. Eat foods that support sleep
Boost your serotonin naturally by eating foods rich in tryptophan, like turkey, eggs, nuts, and seeds. Also, vitamin D-rich foods (or supplements) can help balance mood and regulate your sleep cycle in darker months.
6. Keep your sleep environment comfortable
Use layered bedding to adjust easily to fluctuating temperatures. Make your bedroom a cozy, sleep-promoting sanctuary — cool, dark, and quiet.
Embrace the seasonal shift
Winter invites us to slow down — and sometimes, that’s exactly what our bodies need. While modern life doesn’t always allow for full hibernation mode, being gentle with yourself, honoring your body’s signals, and making small lifestyle shifts can help you move through the season with more rest, calm, and balance.
Instead of fighting the fatigue, let winter be a time of restoration and recalibration.
Don’t ignore persistent sleep struggles or signs of Seasonal Affective Disorder. If you notice mood changes, excessive sleepiness, or low energy for several weeks, speak to a healthcare professional.
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