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As the cold air starts to blow and the days shorten, it's clear that winter is on its way—even if the calendar hasn't officially caught up yet. While the colder temperatures typically signal snuggle nights and holiday cheer, they also bring some specific challenges to your sleep health.
Believe it or not, the change in season can significantly affect the quality and length of your sleep. Research has shown that people sleep longer during winter and shorter during summer due to the changing daylight and temperatures. Below is how winter affects your sleep and some advice on staying well-rested during the season.
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1. Cooler Temperatures Can Improve Sleep Quality
Your setting—temperature in particular—is perhaps the most important variable that can influence the quality of your sleep. Indoor temperatures that are lower facilitate deeper, more reparative sleep by helping your body's natural cooling process when night falls.
Experts recommend keeping your bedroom at a temperature of 60°F to 70°F to optimize REM sleep, which is the most healing stage of sleep. The winter months make it easier to maintain this temperature range, but if it feels too cold, try:
- Piling blankets on
- Wearing warm pajamas
- Using a programmable thermostat to warm the room softly before getting up
2. Less Sunlight Disrupts Your Circadian Rhythm
Shorter winter days = less light—a main trigger for your body's internal clock, or circadian rhythm. Sunlight controls the production of melatonin, a sleep-inducing hormone released during nighttime.
Less light during the day results in:
- Earlier release of more melatonin at night
- Drowsiness during the day
- Higher likelihood of vitamin D deficiency, linked to sleep disturbances and insomnia
How to get more sunlight during winter:
- Go for a morning or afternoon stroll
- Set your workspace near a window
- Use light therapy boxes when there is little sunlight available
One study published in the Journal of Clinical Sleep Medicine found that employees who spent more daylight hours outside in sunlight had better sleep quality than employees who worked in windowless rooms.
3. Dry Winter Air Can Interfere with Breathing and Sleep
With the falling temperatures comes dry air—especially indoors where heaters remove the moisture from the air. This might irritate your sinuses, dry your skin, and lead to labored breathing while sleeping, all of which are causes of poor-quality sleep.
To battle dry air:
- Use a humidifier to maintain indoor humidity
- Keep bedroom neat to reduce dust and allergens
- Drink liquids throughout the day
Adding moisture to the air not only is easier breathing, but also stops snoring and congestion during the night.
4. Five More Expert-Backed Tips to Sleep Better in Winter
Want to give your winter sleep hygiene an extra kick? Try these tested-and-proven strategies:
- Be physically active – Exercise promotes healthy sleep and counters winter drowsiness.
- Have a balanced diet – Fruits, vegetables, and no heavy meals close to bed.
- Take a warm bath at night – It reduces your core body temperature, leading to good sleep.
- Maintain a routine – Regular bedtimes—even on weekends—regulate your body clock.
- Change your bedding – Employ flannel sheets or fleece blankets for additional warmth and coziness.
Last Words: Prioritize Sleep This Winter
Winter is all about change—what we wear, how we fill our days. Yet there's one thing that can't change: your commitment to good, restorative sleep. By understanding how seasonal changes impact your sleep and following a few simple tips, you can start even the chilliest days rolling.
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