Why Do I Sleep Less In The Winter? Reasons And Tips To Improve Your Sleep

Dear readers, have you felt like just snuggling under the blanket more as the days grow short and mercury plummets? Indeed, you are not alone when feeling sleepy during winter! The change of the season can also mean a negative change in your nightly sleep habits, and you may suffer from winter sleep problems. Respiration problems in sleep appear to worsen during the colder months of the year. 

As per the journal Frontiers in Neuroscience, humans need longer sleep in the winter season than in summer. Researchers from Charité Medical University of Berlin claim that human body clocks are set by the sun, and it keeps on changing day length and light exposure over the year, which affects your sleep duration and quality.

Before you resign yourself to months of grogginess, let's ask why I sleep less in the winter. In this blog, we’ll dive deep into the science behind your sleep struggles and arm you with tips to reclaim your sleep sanctuary. So, say goodbye to winter hibernation and hello to restful nights (and productive mornings) – join us on this quest to conquer the winter sleep slump!

Table Of Contents

1. Why Do I Sleep Less In The Winter?

2. What Are The Reasons For Winter Sleep Problems?

3. How To Sleep Better In Winter?

5. How To Improve Your Winter Sleep Tips & Tricks?

6. The Final Say

7. FAQs

8. References 

Why Do I Sleep Less In The Winter?

One of the main causes is the disrupted circadian rhythm. The internal clock, heavily influenced by daylight exposure, gets thrown out of whack by the shorter winter days. Less sunlight means less suppression of melatonin, the sleep hormone, leading to earlier drowsiness and difficulty waking up. 

Wintertime and sleep disorders can be harmful. Low winter temperatures can be problems for obstructive sleep apnea. Difficulties like uncomfortable dry mouth, breathing, and sinus headaches can make sleeping unpleasant. 

A Brazilian study discovered that people with sleep disorders suffered nighttime breathing stoppages. A survey showed that 34% of patients treated in cold weather had serious sleep problems, compared to only 28% of patients treated in warm weather. Now, let’s discuss some reasons in detail. 

Also Read: 5 Winter Diseases, Their Causes And Prevention

What Are The Reasons For Winter Sleep Problems?

Most people eat heavier, more filling foods in the winter. However, these meals take longer to digest and can keep you awake at night. Also, winter is notorious for causing dry, stuffy nose and throat. 

This can lead to snoring, further disrupted sleep, and can be one of the many leading causes of winter insomnia. Let us talk in detail about winter insomnia and other major reasons for the winter sleep problem, such as SAD (Seasonal Affective Disorder).

1. Winter Insomnia

Winter insomnia, or sleeplessness during the colder months, could indicate a condition known as Seasonal Affective Disorder (SAD). It is plausible that winter insomnia arises from the impact of diminished sunlight on melatonin levels. 

Melatonin helps regulate the body's circadian rhythm, commonly called the "body clock." Winter insomnia severity varies from moderate difficulties in falling asleep to an almost total inability to sleep during the whole night. These symptoms stand in contrast to the hypersomnia associated with SAD, which often continues into the day, leading to excessive daytime somnolence, and it affects daily life and sleep. Husby and Lingjaerde, two famous researchers from Norway, found that winter insomnia is more common during colder months than in other seasons.

Also Read: The Top 5 Foods To Treat Insomnia! 

2. Seasonal Affective Disorder 

Seasonal depression is a distressing condition that affects over 10 million individuals globally. It tends to be more prevalent among women, teenagers, and those residing in regions distant from the equator. The reduction in daylight hours and limited exposure to sunlight can disrupt hormonal equilibrium, leading to feelings of sadness and despondency.

Seasonal affective disorder is a form of depression that manifests during a specific season annually and is a treatable condition that typically fades away within several months. This melancholic state tends to emerge during late autumn or early winter. The symptoms associated with SAD bear striking resemblance to those of depression. 

A sense of sorrow, hopelessness, disinterest in previously enjoyed pastimes, weariness, and withdrawal from social interactions are commonly reported by numerous individuals.

Also Read: Sleep Better: Everything You Need To Know About Sleep

3. Respiratory Issues

During winters, the air becomes drier due to lack of moisture, leading to symptoms such as wheezing, throat irritation, laboured breathing and impairment in respiratory health. Dry, cold air may also narrow the airways and irritate the lungs, causing difficulty breathing. 

It can also disrupt the layer of moisture lining our lower airways by causing it to evaporate faster than normal before it can be replaced. Moreover, in cold weather, mucus protects our throat and becomes stickier and thicker than usual. This could block the airways and increase one's chances of catching infections or colds.

Also Read: Cold Weather Dry Nose: Symptoms, Causes, Precautions And Treatment 

4. Lack Of Natural Light & Fresh Air 

You must be aware that vitamin D obtained from the sun is important for the human body, especially during winter. Unfortunately, people spend a significant amount of time indoors. 

During winter, getting outside and receiving enough sunlight becomes even more challenging. However, getting enough natural light can positively impact your health. For instance, a study conducted by the Cleveland Clinic's Nursing Institute found that patients in hospitals struggle with maintaining a normal sleep cycle due to the lack of natural sunlight.

5. Unhealthy Lifestyle Habits 

Other reasons for winter sleep problems may include several unhealthy lifestyle habits that may lead to sleeping problems during winter. Some of these reasons are mentioned below: 

• Watching screens just before sleeping

• Consumption of alcohol, nicotine and caffeine before bed

• Gobbling up lots of food

• Taking long daytime naps

How To Sleep Better In Winter?

Seasonal affective disorder and winter insomnia are affected by the seasons and usually disappear for a few months when the season changes, there are some ways you can follow to sleep better during winter. Here are some ways that can help you sleep better in winter

Also Read: 7 Days Winter Diet Plan For Weight Loss & Foods

How To Improve Your Winter Sleep Tips And Tricks?

Some of the tips and tricks to improve your winter sleep are as follows:

• Set your bedtime early enough to get at least 7-8 hours of sleep. Do not go to bed unless you feel sleepy.

• If you still haven't fallen asleep after 20 minutes, wake up. Go for some quiet activities and avoid exposing yourself to too much light. It is especially important not to touch electrical appliances.

• Create a sleep timer.

• Use daylight hours. Open your curtains and blinds first thing in the morning. Also, go outside and let your skin rest in the sun.

• Make your bedroom quiet and relaxing. Keep the room warm and comfortable.

• You can wear warm clothes and go for a morning walk, or just sit on the couch and enjoy coffee. 

• To prevent the air in your home from drying out, invest in a dehumidifier that can help keep the air moist.

• Turn off electronic devices at least 30 minutes before bed.

• Try not to eat 4 to 5 hours before bedtime. If you're hungry before bed, choose a small snack that will help you sleep, such as a small bowl of oatmeal or a banana.

• Do not eat a large meal before going to bed. If you are hungry at night, eat healthy foods.

• Regular exercise for health.

• Avoid caffeine in the afternoon or evening.

• Do not drink alcohol before going to bed.

  
  

Also Read: 10 Safety Tips For Winter Season Exercises And Workout Clothing! 

The Final Say

Now you know the answer to your “Why do I sleep less in the winter?” after reading the blog. From lack of light and fresh air to respiratory problems, winter sleep problems can disrupt your lifestyle and dull your day. Furthermore, if you are afflicted with winter insomnia and SAD, you may feel fatigued, tired, and irritable. 

While many factors contribute to winter sleep problems, there are various methods by which you can soothe your circadian rhythm and sleep better. Starting from dietary changes to lifestyle modifications– these problems shouldn’t prove to be an obstacle. 

So, follow the tips mentioned above and embrace the winter season with a well-rested body and mind. 

FAQs

1. Why is it hard to sleep in the winter?

Winter insomnia may also result from reduced daylight exposure to melatonin levels in humans. Melatonin regulates the body's circadian rhythm, or “body clock”.

2. Can cold cause sleepless nights?   

Still, individuals may experience insomnia as a symptom of a common cold rather than as a cause of a cold, indeed, when coughing and rhinorrhea aren't serious.   

3. Why do I feel so tired in winter?   

Reduced sun exposure can dramatically affect your circadian rhythm, causing your body to produce further melatonin because of which you feel tired more oftentimes. 

References 

• The Best Temperature for Sleep 

• Sleep in fall/winter seasonal affective disorder: effects of light and changing seasons 

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