If you find it difficult to leave your bed during the winter, you are not alone. Most of us feel more drowsy during the winter. Studies have shown that people may require extra sleep during the winter. While humans do not hibernate, our bodies receive cues from the Sun, which influences our sleep patterns.

The sun regulates our biological clocks, whether we are night owls or early risers. In theory, varying day length and light exposure over the year could have an impact on the duration and quality of our sleep. But determining how this applies in practice is tough. In this blog, we'll look at the question: Do we need more sleep in the winter?

Why do we feel more sleepy during winter?

Here are some reason why we feel tired and more sleep during winters-

  1. Less Light- When it comes to our circadian rhythm, our bodies take cues from the sun. As a result, we typically feel more energetic in the daylight and more lethargic in the evening. When you are exposed to less sunlight, your body creates more melatonin, which can make you feel sleepier than usual. REM sleep is heavily affected by light and darkness, therefore when we have less light during the winter months, the body will essentially overcompensate by giving more REM sleep.
  2. Colder Temperatures- Cold temperatures have been revealed to boost your metabolism, causing us to sleep and eat more. Furthermore, home heating might dry up mucus membranes and raise your chances of getting sick, necessitating extra sleep for recovery.
  3. Exercise and Diet Changes- Fresh vegetables becomes less available during the winter, so you may resort to refined carbohydrates and sugars. Cold weather makes it more difficult to exercise and spend time outdoors. These dietary and activity modifications can have an impact on your sleeping habits throughout the winter because reduced energy levels cause you to feel more fatigued and need to sleep more frequently.
  4. Seasonal affective disorder (SAD)- This type of depression is associated with seasonal changes, particularly in the autumn and winter. It can interfere with your ability to sleep adequately at night, resulting in excessive daytime sleepiness. Other symptoms may include mood swings, intense melancholy, withdrawal, and poor energy, all of which might lead to a desire to sleep. If you're having these symptoms, consult your doctor about treatment options.

Benefits of more sleep this winter

Experts recommend that adults sleep for 7 hours or more per night. This is significant because there are many benefits to getting enough quality winter sleep.

  • Stronger immune system: Good sleep has been linked to a stronger, healthier immune system, which means you get sick less frequently. People who get enough sleep have a lower risk of heart disease and diabetes.
  • Lower your weight: Healthy sleep habits, combined with a healthy diet and the correct vitamins, can help you lose weight. Sleeping seven hours or more reduces the risk of obesity compared to sleeping less.
  • Better mental health: Lack of sleep may increase your chances of anxiety and sadness.
  • Better mood: Depression and seasonal affective disorder are frequent throughout the winter months, but getting adequate rest can help alleviate these symptoms and increase mood.

Tips to sleep better in winter

More sleep is beneficial only when it is of high quality and restorative nature. Here are some strategies to make sure you're getting the most out of your night's sleep:

  • Maintain consistent bedtime and waking times.
  • Set the AprilAire Wi-Fi Programmable Thermostats slightly lower—somewhere between 66-68°F.
  • Exercising and spending time outside during the day can help you sleep better at night.
  • Improve your indoor air quality by focusing on humidity control! With AprilAire Whole-House Humidifiers, sleeping in the winter is more comfortable than ever. Maintain humidity levels in your house between 40-60%* to get the life-changing advantages of Healthy Air.
  • To avoid distractions when you need sleep, keep your cell phone at a distance and turn off your bedroom TV.

Why morning light is important

Light in the morning can assist parents and children feel more awake in the morning and afternoon, allowing them to sleep better in the evening.

Here are some tips for getting more morning light:

  • Open the shades, drapes, or blinds upon waking.
  • Go for a walk in the morning if feasible.
  • If it is still dark outside when you and your family wake up, use a sunrise alarm clock.


If you think you sleep more during the winter, you're probably correct. But it's not because the colder, darker days make you need more sleep. We sleep more during the winter because shorter days result in less sunlight, which can disrupt our circadian cycle. If you're struggling to get enough sleep, remember that regular exercise, sticking to a normal bedtime and wake-up schedule, and exposing oneself to light first thing in the morning can all help.

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