Gina Johnson
It's a common feeling that you need more sleep during the winter months, but why is this? Research shows that people get more deep REM sleep in winter than in summer, but is this because we physically need more sleep? Or are there other factors at play?
| Characteristics | Values |
|---|---|
| Circadian rhythm | Shorter days mean less sunlight, which can affect our circadian rhythm |
| Melatonin production | An uptick in melatonin production that begins earlier than usual |
| Metabolism | Colder temperatures can boost our metabolism, which likely increases our need for sleep |
| Vitamin D | Less sun exposure means a reduction in vitamin D synthesis |
| REM sleep | People get more REM (rapid eye movement) sleep in the winter |
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What You'll Learn
Shorter days and less sunlight can affect our circadian rhythm
While we may not physically need more sleep in the winter, shorter days and less sunlight can affect our circadian rhythm. This is because our circadian rhythm is synchronised with the light in our environment. Less sunlight means a reduction in vitamin D synthesis from our skin.
Dark mornings and evenings can be draining, and may prompt an earlier rise in the natural production of melatonin. This hormone helps to regulate our sleep-wake cycle, and more of it is produced when it's dark.
Colder temperatures can also boost our metabolism, which likely increases our need for both food and sleep.
Research shows that people get more deep REM sleep in the winter than in summer, and may need to adjust their habits to the season. Analysis of people undergoing sleep studies found that people get more REM (rapid eye movement) sleep in the winter. While total sleep time appeared to be about an hour longer in the winter than the summer, this result was not considered statistically significant.
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Colder temperatures can boost our metabolism, increasing our need for sleep
While we might not physically need more sleep in the winter, we may end up spending more time sleeping. This is due to environmental changes, such as shorter days, earlier sunsets, and colder temperatures.
Colder temperatures can boost our metabolism, which likely increases our need for both food and sleep. Less sun exposure means a reduction in vitamin D synthesis from our skin.
Research shows people get more deep REM sleep in the winter than in summer, and may need to adjust their habits to the season. Analysis of people undergoing sleep studies found that people get more REM (rapid eye movement) sleep in the winter. While total sleep time appeared to be about an hour longer in the winter than the summer, this result was not considered statistically significant.
If your desire for more sleep is becoming an issue, remember that regular exercise, sticking to a consistent bedtime and wake-up time, and making a point of exposing yourself to light first thing in the morning might help.
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Less sun exposure means a reduction in vitamin D synthesis
While we might not physically need more sleep in the winter, we may end up spending more time sleeping. Shorter days, earlier sunsets, and colder temperatures can all affect our circadian rhythm, which is synchronised with the light in the environment. Less sun exposure means a reduction in vitamin D synthesis from our skin.
The environmental changes can be draining as they may prompt an earlier rise in the natural production of melatonin. This is the hormone that makes us feel sleepy. Colder temperatures can also boost our metabolism, which likely increases our need for both food and sleep.
Research shows people get more deep REM sleep in the winter than in summer, and may need to adjust their habits to the season. Analysis of people undergoing sleep studies found that people get more REM (rapid eye movement) sleep in the winter. While total sleep time appeared to be about an hour longer in the winter than the summer, this result was not considered statistically significant.
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We get more REM sleep in the winter
While we might not physically need more sleep in the winter, we may end up spending more time snoozing. This is because shorter days and less sunlight can affect our circadian rhythm, which is synchronised with the light in the environment. Less sunlight also means a reduction in vitamin D synthesis from our skin. Colder temperatures can also boost our metabolism, which likely increases our need for both food and sleep.
Additionally, darker mornings and evenings can cause an uptick in melatonin production that begins earlier than usual. This is because early sunsets and short days can be draining, and they may prompt an earlier rise in the natural production of melatonin.
Research shows that people get more deep REM sleep in the winter than in summer. Analysis of people undergoing sleep studies found that people get more REM (rapid eye movement) sleep in the winter. While total sleep time appeared to be about an hour longer in the winter than the summer, this result was not considered statistically significant.
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Seasonal depression can be combated with 'SAD lamps'
While we might not physically need more sleep in the winter, we may end up spending more time snoozing. Shorter days, earlier sunsets, and colder temperatures can affect our circadian rhythm, which is synchronised with the light in the environment. Colder temperatures can also boost our metabolism, which likely increases our need for both food and sleep. Less sun exposure means a reduction in vitamin D synthesis from our skin.
Seasonal depression, or seasonal affective disorder (SAD), can be treated with SAD lamps, which provide light therapy. SAD lamps mimic outdoor light, helping to combat your body's lack of serotonin due to no sunlight, and to help your body get used to waking up in the morning with no natural light. However, the effectiveness of SAD lamps is debated within the medical community. According to the National Institute of Mental Health, half of people with SAD do not benefit from light therapy alone.
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Frequently asked questions
You may not physically need more sleep in the winter, but environmental changes can make you feel like you do.
Shorter days, earlier sunsets, and colder temperatures can all affect your sleep.
Less sunlight can disrupt your body's natural processes and affect your circadian rhythm. Colder temperatures can also boost your metabolism, which increases your need for sleep.
Regular exercise, sticking to a consistent bedtime and wake-up time, and exposing yourself to light in the morning may help.
