Sleepier than usual this winter? Here鈥檚 why, plus simple ways to boost your energy
Sleepier than usual this winter? Here鈥檚 why, plus simple ways to boost your energy
The allure of a warm bed on a dark, chilly night is hard to resist, and it turns out our bodies agree: Both scientific research and member data confirm this seasonal shift in rest.
Read on to explore exactly how winter changes your sleep, recovery, and overall energy鈥攁nd what you can do to feel more energized when the days are short.
How Oura Members鈥 Sleep Changes in Winter
An analysis of de-identified Oura member data (gathered from 48,000 primarily U.S.-based members between 2019 and 2022) revealed several consistent patterns in sleep and recovery biometrics during the winter months.
- Sleep duration increases by 3%, or about 10 minutes, in the winter.
- Time spent in bed increases from slightly less than eight hours to eight hours and 15 minutes from summer to winter.
- Resting heart rate (RHR) increases by 3% (about 1.5-1.8 beats per minute) from summer to winter.
- Heart rate variability (HRV) drops by about 8% in the winter, from an average of 45.7 milliseconds in July to 42.5 milliseconds in January.
Keep in mind: Your sleep needs don鈥檛 change during winter. Adults should aim for between of sleep a night, regardless of the season.
Why Do You Sleep More in the Winter?
1. Earlier Sunsets, Earlier Release of Melatonin
With fewer hours of daylight (about nine in winter versus 12 in summer), your brain signals sleep earlier. , the sleep hormone, is triggered by darkness. As the sun sets earlier, your brain releases melatonin sooner, shifting your circadian rhythm and causing you to feel tired earlier in the evening.
People also tend to get in winter. According to , REM sleep is particularly sensitive to light exposure鈥攎eaning that the less daylight there is, the more REM sleep you might get.
2. Low Vitamin D Levels
have shown that people have lower levels of vitamin D in the winter months. This is because you vitamin D, so less sunlight means less vitamin D. Low vitamin D levels can cause you to feel more and can , possibly resulting in an urge to sleep more.
3. Colder Temperatures
A cool, dark room is key for better sleep, and winter creates the perfect environment for this! When the ambient temperature drops, it signals to your brain that it鈥檚 time for sleep, which may be why Oura members see a decrease in (the time it takes to fall asleep) during the winter.
On the other hand, it can also make it harder to wake up in the morning. When your is lower than usual, the feeling of sleepiness might persist. In one , researchers found that the cold, dark conditions of winter inhibit the neurons in the brain that are responsible for wakefulness, particularly in the morning!
4. Winter Blues
Seasonal affective disorder (SAD), a severe type of 鈥渨inter blues,鈥 affects around . This can lead to feelings of sadness and lethargy during the winter, and common symptoms include fatigue and sleeping more than usual. In fact, one found that people with SAD sleep for an additional 2.7 hours during winter. Fortunately, from morning sunlight to regular exercise, there are some simple strategies to beat the winter blues.
How Do the Holidays Affect Sleep?
During the busy holiday season, Oura member data shows distinct yet often contradictory changes in sleep habits.
- On average, members鈥 sleep duration is 3% longer on holidays, but Sleep Score is 2% lower.
- Members get about 5% fewer minutes of deep sleep on days 鈥渁lcohol鈥 is tagged.
- 7% more Oura members tag naps the day after Thanksgiving compared to other days.
There are several possible explanations for these discrepancies during the festive season. The holidays are often accompanied by lots of , . While fun, this can also be draining physically. The day after a holiday can feel like a release of stress, resulting in more fatigue during the day. Plus, time off work means that you may have more time to take advantage of an afternoon nap!
While you may get more sleep, it may be lower quality overall, due to stress, travel, or alcohol, which can all impact the quality of your sleep. . Travel, alcohol, and heavy meals can all have a negative impact on your sleep quality. Alcohol, in particular, has a .
6 Strategies to Boost Your Energy This Winter
If you鈥檙e struggling with winter fatigue, try out some of these tips to stay energized during the day and sleep better at night.
Create a cozy wind-down routine.
A warm bath or shower one to two hours before bed not only feels delightful, but it can also . Emerging from the warm water causes your blood vessels to dilate, allowing your core body temperature to drop faster. This temperature decrease is a key physiological signal that prepares your body for sleep.
Try calming herbal tea.
If baths aren鈥檛 your thing, try a warm cup of herbal tea before bed. Go for a variety that鈥檚 naturally caffeine-free and calming, such as chamomile, valerian root, or lavender.
Get morning sunshine.
Spend five to 10 minutes outside to take in the morning sunlight, sans sunglasses, to regulate your circadian rhythm and . On dark mornings with inadequate light, turn on as many bright indoor lights as you can to mimic the effect. You can also consider a sunlight alarm, which simulates a gradual sunrise, waking you up with a gentle and natural light.
Consider a vitamin D supplement.
Since reduced winter sunlight can lead to lower vitamin D levels, consider taking a vitamin D supplement, which has been shown to potentially . Always consult a healthcare professional to determine the appropriate dosage for your needs.
Look into red light therapy.
Light panels or lamps that emit low-level laser therapy may help . These devices can be used in the morning or as part of your evening routine to support a healthier sleep-wake cycle.
Make time for regular exercise.
Even a short daily workout or a brisk walk outdoors can your overall well-being and contribute to better sleep quality.
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