According to Popular Science, our bodies naturally tend to sleep more in winter, with research showing people experience longer REM sleep during colder months. A 2023 study published in Frontiers in Neuroscience found increased REM sleep in winter compared to summer. About 5% of adults experience Seasonal Affective Disorder (SAD), which includes sleepiness as a common symptom, and sleep specialist Dr. Karin Johnson explains that shorter days disrupt our circadian rhythms and increase melatonin production.
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The science behind seasonal sleepiness
Here’s the thing – it’s not just you being lazy. Our bodies are responding to real environmental changes. When daylight hours shrink, our melatonin levels naturally increase, making us feel drowsier. And that morning darkness? It’s throwing off our internal clocks big time. Morning light is crucial for regulating our circadian rhythm, and without it, our bodies struggle to sync up with the day.
But there’s more to it than just light. Our bodies actually work harder to preserve heat when it’s cold outside, which can lead to what experts call “winter fatigue.” Plus, think about those comfort foods we naturally crave – heavier, carb-rich meals take more energy to digest, leaving us feeling sluggish. It’s basically a triple whammy of sleep-inducing factors.
The surprising benefits of winter REM sleep
That extra sleep you’re craving might actually be doing you good. The 2023 research found we get more REM sleep in winter, which is crucial for brain health and mood regulation. Think of it as your body’s way of compensating for less sunlight – it’s boosting your brain maintenance during those longer nights.
And get this – we’re not hibernating like bears, but we’re definitely in a hibernation-like mode. Slowing down, eating heartier foods, feeling more lethargic – it’s our bodies adapting to the season. The American Academy of Sleep Medicine has survey data showing this seasonal pattern is real and widespread.
How to manage winter sleep changes
So what can you do when you’re fighting that 3 PM slump in November? Dr. Johnson’s advice is surprisingly simple: prioritize sleep and get morning light. If you can’t get natural sunlight, using a light box for 30 minutes each morning can work wonders. And since most of us can’t control our wake-up times due to work or school, going to bed earlier might be the answer.
The key is sticking to a schedule while listening to your body. Sleep when it feels natural, wake when you feel refreshed. Turn off electronics in the evening, maintain regular eating patterns, and keep up with exercise. It’s about working with the season rather than fighting it.
Look, maybe we should stop feeling guilty about wanting that extra hour of sleep when it’s dark and cold outside. Our bodies are following ancient rhythms, even if our modern schedules pretend otherwise. The research and expert opinions suggest that seasonal sleep changes are normal and natural. So go ahead – curl up under that blanket and get the rest your body is asking for.
