Riya Baibhawi

Why Do You Sleep More In Winters? It Has Everything To Do With Your Hormones

Sleep In Winters

There is a scientific reason behind why humans tend to <span>sleep</span> more during winters and it is related to your hormones. Many people notice they feel more fatigued in winter, even though their overall sleep needs remain consistent throughout the year. 

Sleep needs for most adults range from seven to nine hours per night, regardless of the season. However, it is common to feel like you’re sleeping more in winter due to the earlier onset of darkness during standard time.

Recent studies indicate that humans, like some animals, experience subtle seasonal variations in sleep. Research conducted in Berlin found participants slept about an hour longer in winter than in summer, with 30 additional minutes of rapid eye movement (REM) sleep during the colder months. To note, REM sleep is crucial for memory, mood regulation, and immune function. 

Our sleep-wake cycle or the circadian rhythm is closely tied to sunlight. Bright light signals the body to stay awake, while darkness prompts <span>melatonin</span> production, a hormone that helps regulate sleep. During winter, shorter days and longer nights lead to earlier melatonin release, which may make you feel sleepier earlier in the evening. The same goes for the morning, late sunrise makes you sleep more. 

However, social habits, like late-night outings during summer, can disrupt this rhythm. As per a clinical psychologist specializing in sleep, the body may struggle to adjust to sleeping earlier during winter nights, leading to delayed sleep onset or increased sleepiness.

<h2>Environmental Changes</h2>The challenge to stay awake for longer hours extends beyond the biological changes that your body goes through. Winter season is the holiday season with celebrations such as Thanksgiving, Christmas and New Year's.  Holiday stress, indulgent eating, alcohol consumption, and skipping workouts can also affect sleep. These behaviours, combined with seasonal affective disorder (SAD), may further increase the desire for sleep. 

<h2>Adapting To Winter Sleep Patterns</h2>While humans do not hibernate, minor adjustments can help manage winter sleepiness. Experts recommend: 

- Morning Light Exposure: Natural sunlight or light therapy using a light box can regulate your circadian rhythm and alleviate symptoms of SAD. 

- Consistent Sleep Schedule: Maintaining regular sleep and wake times helps stabilize your internal clock. 

- Creating a Sleep-Friendly Environment: A dark, quiet, and cool bedroom promotes restful sleep. 

Additionally, workplaces and schools could consider later start times during winter to align with natural light patterns, enhancing alertness and productivity. 

If seasonal sleep changes lead to depression or difficulty functioning, consult a healthcare professional. According to health experts, seeking support for seasonal depression is important for maintaining overall health and well-being. 

While winter's shorter days can make you feel sleepier, understanding the role of light and adjusting your habits can help you navigate the season effectively. Embrace these changes, but don’t hesitate to seek help if you find yourself struggling with sleep or mood disruptions. 

Health Conditions A-Z

health

Seasonal Health

Winter care

melatonin

melatonin  production

sleep

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There is a scientific reason behind why humans tend to sleep more during winters and it is related to your hormones. Many people notice they feel more fatigued in winter, even though their overall sleep needs remain consistent throughout the year. Sleep needs for most adults range from seven to nine hours per night, regardless of the season. However, it is common to feel like you’re sleeping more in winter due to the earlier onset of darkness during standard time.Seasonal Sleep ChangesRecent studies indicate that humans, like some animals, experience subtle seasonal variations in sleep. Research conducted in Berlin found participants slept about an hour longer in winter than in summer, with 30 additional minutes of rapid eye movement (REM) sleep during the colder months. To note, REM sleep is crucial for memory, mood regulation, and immune function. How Light Affects SleepOur sleep-wake cycle or the circadian rhythm is closely tied to sunlight. Bright light signals the body to stay awake, while darkness prompts melatonin production, a hormone that helps regulate sleep. During winter, shorter days and longer nights lead to earlier melatonin release, which may make you feel sleepier earlier in the evening. The same goes for the morning, late sunrise makes you sleep more. However, social habits, like late-night outings during summer, can disrupt this rhythm. As per a clinical psychologist specializing in sleep, the body may struggle to adjust to sleeping earlier during winter nights, leading to delayed sleep onset or increased sleepiness.Environmental ChangesThe challenge to stay awake for longer hours extends beyond the biological changes that your body goes through. Winter season is the holiday season with celebrations such as Thanksgiving, Christmas and New Year's.  Holiday stress, indulgent eating, alcohol consumption, and skipping workouts can also affect sleep. These behaviours, combined with seasonal affective disorder (SAD), may further increase the desire for sleep. Adapting To Winter Sleep PatternsWhile humans do not hibernate, minor adjustments can help manage winter sleepiness. Experts recommend: - Morning Light Exposure: Natural sunlight or light therapy using a light box can regulate your circadian rhythm and alleviate symptoms of SAD. - Consistent Sleep Schedule: Maintaining regular sleep and wake times helps stabilize your internal clock. - Creating a Sleep-Friendly Environment: A dark, quiet, and cool bedroom promotes restful sleep. Additionally, workplaces and schools could consider later start times during winter to align with natural light patterns, enhancing alertness and productivity. When Should You See A Doctor?If seasonal sleep changes lead to depression or difficulty functioning, consult a healthcare professional. According to health experts, seeking support for seasonal depression is important for maintaining overall health and well-being. While winter's shorter days can make you feel sleepier, understanding the role of light and adjusting your habits can help you navigate the season effectively. Embrace these changes, but don’t hesitate to seek help if you find yourself struggling with sleep or mood disruptions. 