Do you need more sleep in fall and winter? Probably.
As the days grow shorter and temperatures drop, many of us find ourselves feeling more sluggish and lethargic during the fall and winter months. This phenomenon raises the question: is it simply a matter of being lazy, or does our body genuinely require more sleep during this time? According to Dr. Karin Johnson, a sleep medicine specialist with the American Academy of Sleep Medicine, the answer is nuanced. While we may not biologically need more sleep, the seasonal changes can impact our energy levels and sleep patterns significantly.
Dr. Johnson explains that shorter daylight hours lead to higher levels of melatonin, the hormone responsible for regulating our sleep-wake cycle. Increased melatonin can cause drowsiness, making us feel more inclined to sleep longer. Additionally, the disruption of our circadian rhythms, which can occur when we experience less morning light, may contribute to feelings of fatigue. With many people spending more time indoors during colder months, the lack of natural light further complicates our sleep schedules and can leave us feeling groggy. Interestingly, recent research published in *Frontiers in Neuroscience* indicates that individuals actually experience longer REM sleep during winter, which is essential for mental clarity and mood regulation. This suggests that while we may feel more tired, our bodies are also compensating for reduced sunlight by enhancing the quality of our sleep.
Furthermore, the winter months often bring about lifestyle changes that can exacerbate feelings of sluggishness. People tend to gravitate towards heavier, carbohydrate-rich comfort foods, which can lower energy levels due to longer digestion times. Coupled with the colder temperatures that cause our bodies to expend more energy to maintain warmth, this creates a cycle of fatigue. For some, this seasonal shift can even lead to Seasonal Affective Disorder (SAD), affecting about five percent of U.S. adults, characterized by symptoms of depression linked to reduced sunlight exposure. To combat winter sluggishness, Dr. Johnson recommends maintaining a consistent sleep schedule, maximizing morning light exposure, and incorporating regular exercise into our routines. Emphasizing the importance of prioritizing sleep, she suggests that adjusting our habits to align with the seasonal changes can help us feel more energized and alert. So, rather than viewing that desire for extra sleep as laziness, it may simply be your body’s way of adapting to the season.
It’s a crisp, fall day in mid-November, and though your calendar is filled with evening get-togethers and morning runs, you’re feeling sluggish. All you really want to do is sleep in, or to curl up on the couch and nap. Are you being lazy, or do you really need more sleep as the temperature lowers and the amount of daylight decreases? The answer isn’t so clear-cut.
“I don’t think
we need more sleep
as the days get shorter, but people will often feel sleepier,” says Dr. Karin Johnson, a sleep medicine specialist and spokesperson for the
American Academy of Sleep Medicine
(AASM), a global network of sleep medicine specialists that advances sleep
health
worldwide.
Reasons we feel more lethargic in winter and fall
Overall,
we naturally tend to sleep
more in winter and as the weather generally gets colder into fall. Johnson believes that there are a couple of theories as to why. “One is that when the days are shorter our melatonin levels are higher,” she says. Melatonin is a naturally produced hormone that regulates our sleep-wake cycle. But having too much of it can make us drowsy and reduce our energy levels, causing us to want to snooze longer.
“The other is that there’s more disruption to our circadian rhythm,” a body’s natural 24-hour clock which regulates our sleep-wake cycle. As daylight hours diminish, our circadian rhythm shifts. This can
throw off our sleep schedules
and lead to excess fatigue. “Especially if we’re not getting enough morning light.”
We tend to spend
more time indoors in winter
as opposed to warmer months, meaning less natural light. This
disconnects us
from nature’s rhythms and can shift our natural sleep patterns. When mornings are dark it’s more difficult to get out of bed, since morning sunlight helps regulate circadian rhythm and signals our bodies to wake.
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REM Sleep in Winter
Data published
in 2023 in the scientific journal
Frontiers in Neuroscience
shows that people experience longer REM sleep—the fourth and final stage of the sleep cycle which is when most dreaming occurs—in winter than they do in summer. REM sleep is
essential
to healthy brains, mood regulation, and mental clarity.
While humans don’t “hibernate” like animals do, we do tend to go into a hibernation-like mode when the seasons change: slowing down, eating
heartier foods
, and feeling more lethargic overall. Our bodies also
compensate for less sunlight
by providing us with more REM sleep.
The roles of temperature and food in sleep
“In general, people sleep better when it’s cooler,” says Johnson. However, if it’s cold outside and we jack up the heat, then we might become even sleepier. Our bodies also work harder to preserve heat when it’s cold out, which can bring on “
winter fatigue
” and make us feel groggier.
We tend to eat heavier, more carbohydrate-dense foods (a.k.a. “
comfort foods
”) in winter, which can lower our overall energy level since these types of meals take
longer to digest
. With less energy, we’re also prone to less exercise. It’s almost a ricochet effect.
Seasonal Affective Disorder (SAD)
About
five percent of adults
in the U.S. experience Seasonal Affective Disorder (SAD), symptoms of depression that occur during
the winter months
. SAD is linked to reduced sunlight, which along with increasing melatonin levels and disrupting our circadian rhythms, also reduces the amount of serotonin—a natural mood enhancer—that our bodies produce. Feeling sleepy is often a
common symptom
.
Seasonal Affective Disorder (SAD) affects about five percent of adults in the United States.
Video: Seasonal Affective Disorder,
Mayo Clinic Health System
How to handle winter sluggishness
In short, while our bodies might not have a biological need for more sleep in winter, changes in daylight, diets, temperatures, and moods often make us want to stay in bed longer. Which is OK. The trick, says Johnson, is sticking to a schedule.
“Sleep when it feels natural. Wake when you feel refreshed,” she says. “Just make sure you prioritize time for sleep, which a lot of people don’t do.” Johnson stresses the importance of morning light in keeping up with our daily routines. “If you don’t get that natural light exposure,
using a light box for about 30 minutes each morning
can be very helpful.”
Since most people’s waking time is usually out of our control due to school or work schedules, Johnson says going to sleep earlier in the winter might help accommodate human seasonality. “Try turning off electronics in the evening, keep a regular eating schedule during the day, and make sure you’re getting good exercise.” It’s about adjusting to the season as much as possible, which simply might mean sleeping more.
And really, what’s so wrong with an extra hour or two of zzzs?
This story is part of Popular Science’s
Ask Us Anything series
, where we answer your most outlandish, mind-burning questions, from the ordinary to the off-the-wall. Have something you’ve always wanted to know?
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Do you need more sleep in fall and winter? Probably.
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