If your sleep feels off in winter, you’re not alone. That’s true whether you’re sleeping more in winter or less than usual. Shorter days, colder temperatures, and the fall time change can all contribute to sleep issues.
Research suggests that not only can winter disrupt sleep patterns, but many of us are sleeping more in the winter. That’s according to a survey by the American Academy of Sleep Medicine (AASM), in which 34% of U.S. adults reported sleeping more in winter compared to just 10% who said they slept less than usual.
Ahead, we’ll explore why winter throws off our sleep (hint: it has everything to do with changes in daylight), why sleep quality is just as important as sleep duration, and more. With a few simple lifestyle changes—like setting a consistent bedtime and upgrading to performance bedding—you might just get the best sleep of your life this winter.
Why We May Need More Sleep in Winter
You may be clocking more hours in the colder months, but is it normal to sleep more in winter? Research suggests it is. A 2023 study of 188 patients who underwent sleep studies found that participants slept about an hour longer each night in winter. Notably, their REM (rapid eye movement) sleep was also 30 minutes longer.
Each night, your body cycles through four stages of sleep: three stages of non-REM (from light to deep sleep) and one stage of REM sleep. While deep, slow-wave sleep is thought to be the most restorative phase, REM sleep is also vital for the brain.
It’s during REM sleep that your brain processes emotions, stores memories, and regulates mood. That’s why it’s notable that the sleep study participants experienced more REM sleep in winter than in other months. It may be that we need more sleep in winter because our physiology is different with seasonal changes in daylight and temperature.
Common Sleep Disruptors
Your circadian rhythm guides your sleep patterns and determines your alertness and productivity throughout the day. When you don’t get enough quality sleep, you may notice it in your mood, focus, and energy levels. Over time, poor sleep can affect your immune system, heart health, and ability to manage stress.
Unfortunately, winter brings unique challenges to sleep. With less sunlight, your body produces more melatonin, the hormone that helps you fall asleep. This can make you feel drowsy during the day and disrupt your sleep at night.
Poor sleep may also affect your choices throughout the day. You might find yourself craving high-calorie processed foods, which can make it harder to fall asleep and disrupt the amount of deep sleep you get. Meanwhile, heating your home to stay warm often lowers indoor humidity, which can also disrupt sleep. All these things can contribute to lower quality sleep in the winter.
How Light Affects Sleep
Then there are changes in daylight, the most powerful signal for your body clock. Your brain responds to the changing colors and intensity of sunlight from sunrise to sunset. Blue light in the morning boosts your energy and signals that it’s time to start your day. As the day progresses, brighter light keeps you alert. When the sun sets, the softer, amber tones encourage your body to relax and prepare for sleep.
During winter, the days become shorter and the nights become longer. Less sunlight means your circadian rhythm receives weaker signals, which can make it harder to feel awake and focused during the day. Changes in light exposure are more pronounced the farther you live from the equator. And if you’re in a city, light pollution can confuse your internal clock even more.
You may find it harder to feel alert, or you might want to sleep more to make up for the loss of natural light. The good news is that no matter where you live, there are things you can do to improve your sleep in winter.
How to Sleep Better This Winter
Whether you sleep more than usual in winter or less, the quality of your sleep is vital. Here are some practical ways to improve your sleep this winter:
- Keep a consistent sleep schedule every day, even on weekends
- Spend time outside in the morning to get natural sunlight
- Limit screen time and bright lights at least one hour before bed
- Make your bedroom cool, dark, and quiet
- Use a humidifier if the air is dry
- Choose nutrient-rich foods to support your sleep
These simple changes can make it easier to get deeper, more restorative sleep all winter long.
Better Sleep Starts with Better Bedding
Most people are sleeping with bedding that traps heat and moisture. If you or your partner sleeps hot, this is a recipe for nighttime wakeups and tossing and turning.
SHEEX® temperature-regulating sheets and performance bedding are specifically engineered to keep you cozy without causing overheating. The lightweight performance fabrics actively pull heat away from your body and breathe up to 10x better than cotton to keep you comfortable all night long.
SLEEP•FIT® Technology draws moisture away from your skin, allowing your body to cool naturally as you fall asleep, while the Ridiculously Soft® materials provide luxurious comfort and support.
A SHEEX® bedding set is an investment in your health this winter. Start building your cooling sleep system with SHEEX® cooling sheets, pillows, mattress pads, cooling comforters, and performance sleepwear. Or get everything you need in one kit with our exclusive bedding bundles!
