As fall settles in and daylight shrinks, many people notice an urge to sleep in or curl up for extra naps. According to sleep specialists, we may not require more sleep in colder months, but our bodies often feel sleepier. Shorter days boost melatonin, the hormone that regulates sleep, which can leave us drowsy and low on energy. Less morning light also disrupts the circadian rhythm, the internal clock that helps us stay alert. Darker mornings make it harder to wake up naturally, and spending more time indoors cuts the amount of sunlight we receive, nudging sleep patterns later.

Research shows that people naturally get more REM sleep in winter. Since REM is tied to learning, mood, and mental clarity, this shift may be our bodies’ way of compensating for reduced sunlight. Humans don’t hibernate, but many of our winter habits mirror a lighter version of it: slower pace, heartier food, and lower motivation.

Temperature and food also play roles. Cooler environments support better sleep, though blasting indoor heat can make us even groggier. Winter comfort foods take longer to digest, pulling energy away from alertness and making physical activity less likely. Lower light exposure can also affect mood, contributing to sluggishness.

Experts suggest leaning into seasonal adjustments. Prioritize consistent sleep schedules, seek morning light or use a light box, turn off evening electronics, keep meals regular, and stay active. A bit more rest in winter isn’t laziness. It’s seasonal biology at work and will help you feel better.

By Peter Yurek, BSc. Phm.