A change in season brings a change in sleep
Winter brings a lot of changes with it. Darker days, longer nights, colder weather, and even changes in mood are all commonplace at this time of year. However, the impacts of winter go even deeper than that, even impacting our sleep.
Research shows that winter can have a significant impact on our energy levels and sleep habits. We’re going to take a closer look at these changes in sleep patterns, asking what you can do to adapt your bedtime routine to the new season.
Research shows we need more sleep in winter
For many animals, winter is a time for hibernation and extended rest, so perhaps it’s no surprise to learn that recent research suggest we also need more sleep during the darker, colder months.
A German study led by St Hedwig Hospital in Berlin has found that humans need more sleep during the dark winter months than they do during the summer. This is even the case for people living in cities, where artificial light can interfere with the natural influence of daylight on our sleep.
How else does winter impact our sleep?
As well as feeling the need to sleep more, winter can impact our sleep health in other ways.
Lack of exercise
We tend to have lower energy levels when the days are cold and dark, leading to a drop in the amount of exercise we’re getting, making us feel sluggish. Exercise is a key component to a healthy sleep pattern, so exercising less can hinder your sleep, creating a vicious cycle.
Dietary changes
Between cold weather and the festive season, we also tend to eat more during winter. Foods associated with Christmas are often high in sugar, dense carbohydrates, and fattening ingredients. While fine in moderation, too much of these kinds of food can interfere with your appetite, metabolism, and hormone balance.
Physical and mental health
The lack of sunlight present during winter can also impact your sleep and mental wellbeing, being associated with higher levels of depression and a lack of energy. Winter is also widely acknowledged as cold & flu season, with the common cold thriving in colder weather. All of this can impact your ability to sleep well.
Adapting your sleep for winter
Maintaining a healthy sleep cycle during winter is key to supporting your physical and mental wellbeing over the next few months. There are several simple steps you can take to improve your winter sleep habits.
Get light in the morning
To counteract the sluggishness that often accompanies winter’s short, dull days, get bright light shortly after waking up. Whether this is by soaking up the sun’s few rays or investing in a sun lamp, a bit of light can go a long way.
Get outside
The urge to hibernate is strong in winter, but getting out – even for a short while during the day – can make you feel more ready for sleep when evening rolls around. Consider a crisp lunchtime walk to enjoy the light and fresh air.
Don’t nap
As tempting as it may be to enjoy a little afternoon kip, try to save your sleep for nighttime. Napping during the day can negatively impact your ability to fall asleep at night, only making you feel more tired in the long run.
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