Do we need more sleep in winter?

Do we need more sleep in winter?

You may crave more time tucked under the covers when colder months approach. And it's not just your imagination - your body may require more sleep during the winter.

The changing seasons have a profound impact on your internal rhythms. Just as the natural world around you prepares for the winter by slowing down and conserving resources, your body may follow suit, adapting to the shorter days and longer nights by prioritising rest.

You can lean into this seasonal shift by adjusting your sleep schedule to accommodate your body's changing needs. For instance, you could go to bed a little earlier, allow yourself to sleep in when possible, and create a cosy sleep environment.

Join us below to discover more about winter sleep shenanigans.

Why does winter make me want to sleep more?

Your body's natural drive to sleep more in the winter is from the interplay between your circadian rhythms, melatonin (sleep hormone) production, and energy conservation needs during the colder, darker months.

You might crave lie-ins and earlier bedtimes because your body needs more rest, even though your energy expenditure during the day is perfectly normal.

If this matches your situation, you’re not alone - millions of people want to sleep more in the winter and less in summer. It’s just the order of things.

Right. But is more sleep necessary in winter?

Your body may need to conserve more energy in winter; increasing your sleep duration can help you do it. However, you don’t need to sleep more in winter to maintain your health - you’ll do fine with an average sleep duration.

If you have seasonal affective disorder - a mild form of depression that comes from low sunlight and shorter days - getting more sleep may help you manage it, although more sleep can also give you brain fog. So, there’s a balance to be struck.

Are there any benefits to sleeping more in winter?

Sleeping more in winter has no health benefits unless you improve your typical sleep duration and quality.

Getting better-quality sleep means getting more REM sleep, which can enhance memory consolidation, problem-solving abilities, and overall cognitive functioning.

Quality sleep is also crucial to your immunity, mental health, energy levels, and appetite, so it pays to sleep well in winter, but not necessarily ‘more.’                         

Tips to improve your sleep this winter

Limit blue light exposure

Avoid screens, phones, and other blue light-emitting devices close to bedtime, as they can disrupt your natural melatonin production. Use night and blue light filters on your devices, turn them off, or wear blue light-blocking glasses.

Invest in a supportive mattress.

If you wake up with aches or experience them while lying in bed, your mattress probably doesn’t support your sleep position or body weight.

The heavier you are, the firmer your mattress needs to be, and some sleep positions call for a firmer or softer comfort layer to reduce pressure points.

A few guidelines:

• A medium mattress is best if you sleep on your side and weigh less than 180 lbs.
• A medium-firm mattress is ideal if you sleep on your back and weigh up to 220 lbs.
• If you sleep on your front, always get a firm mattress.
• If you are a combination sleeper, go for medium-firm unless you weigh less than 180 lbs, in which case a softer mattress is best.

Adjust your bedtime

Go to bed a little earlier in the evenings as the days get shorter.

Aim for 7-9 hours of sleep per night to accommodate your body's increased sleep needs, and don’t worry about waking up a little earlier.

If you struggle to sleep earlier, read a book, listen to some relaxing music, or take a bath to wind down and make yourself sleepy.