When winter settles in, many people notice the same thing: we sleep more, we struggle to get up in the morning, and we feel more tired overall. Why is that? We often blame the lack of daylight, but the truth is more nuanced: our sleep genuinely follows a seasonal rhythm.
Even if we don’t technically hibernate like bears, our bodies still respond to changes in light, temperature, and winter habits. And these shifts directly influence the way we sleep.
A study conducted in Berlin found that people sleep around an hour longer during winter, but the biggest change concerns REM sleep, which is the stage linked to dreaming, memory consolidation, and emotional regulation. Participants averaged thirty minutes more REM during the winter months.
This suggests that the brain uses the darker season to reinforce certain mental recovery processes. Even in environments with strong artificial lighting, the same winter pattern appears, proving that our internal rhythms run deep.
Daylight directly influences our internal clock. In winter, darker mornings and shorter days delay our natural wake-up signals. Melatonin (the sleep hormone) stays active for longer, which explains:
The body simply believes it should remain at rest for longer. This shift can last all winter and affect our day-to-day alertness.
Cold temperatures naturally lower body temperature, making it easier to fall asleep. But winter also brings a few obstacles to your sleep quality: dry indoor heating, fluctuating temperatures, and low humidity levels. These can all fragment sleep cycles, particularly for people who are sensitive.
At the same time, the body uses more energy to maintain its core temperature, which contributes to that general winter fatigue. It’s not a lack of motivation, it’s a completely normal metabolic response.
With less daylight, the body produces less vitamin D, a nutrient that plays a role in both energy levels and sleep. Some people even experience seasonal affective disorder, which can increase the need for rest.
On top of this come typical winter habits: richer meals, more sugar, more alcohol. All of these can affect sleep quality, sometimes reducing deep sleep phases even when the total number of hours increases.
As vitamin D levels drop, mood becomes more fragile, and winter eating patterns demand more from the body, we end up facing several factors that naturally disrupt our rhythm. We expect our bodies to do more, without necessarily adjusting our habits to help them recover.
In some cases, it may be helpful to speak with a pharmacist about vitamin D supplements or consult a registered nutritionist to adapt your diet for the season.
Official recommendations (7 to 9 hours for most adults) don’t change. However, in reality, winter creates conditions in which the body simply asks for more rest. Trying to function as you would in the height of summer can lead to persistent fatigue.
It helps to soften expectations a little and allow for a gentler routine. A few extra minutes of sleep (or a less abrupt wake-up) can make a noticeable difference.
If insomnia appears or you struggle to achieve deep, restorative sleep, you can always speak with a healthcare professional or even explore tailored sleep programmes designed by specialists.
Here are three simple, effective strategies to support your energy throughout the colder months.À
Even a few minutes of natural light — yes, even on grey days — help reset the internal clock. Open the curtains as soon as you wake up or, even better, step outside for fifteen minutes (without sunglasses, of course!).
If that’s not possible, increase indoor lighting or use a light therapy lamp to help stabilise your circadian rhythm.
A cool, dark, quiet environment supports better-quality sleep. Adding a calming evening routine (reading, a warm shower, a quiet activity) helps prepare the body for rest.
And don’t forget to switch off screens 30 to 60 minutes before bed.
Winter genuinely affects our physiology: longer sleep, more REM, lower energy, prolonged melatonin. None of this signals weakness… it’s an expected biological response.
Recognising these needs, adjusting your pace slightly, and adopting a few winter-friendly habits makes the season feel lighter, calmer, and far more aligned with what the body truly requires.
Keeping an eye on your sleep quality — and your overall health — also means recognising when professional support might help.
If you have concerns and would like to see a healthcare professional, visit Bonjour-santé to search for a medical appointment for free with your family doctor or at a clinic near you.
For even more options, the Bonjour-santé membership gives you access to a wide range of additional health services, including an automated appointment search assistant that searches online for appointments for you, e-consults with our nurses for personalised advice, virtual consultations with pharmacists from the comfort of home, food journal analysis by our nutritionists, and exclusive discounts on various services, including custom sleep programmes.
