Even as the seasons change, our need for good quality, revitalising sleep stays the same throughout the year. With that in mind, it’s important to find ways to make sure your quality of sleep is not compromised through the colder months and to find ways to keep yourself well-rested all winter long.

The lack of sunlight impacts your body clock which creates more sleep hormones and lowers energy. Here are some reasons why you may feel extra tired in the winter:

• High melatonin: Darker days convince your brain into making more melatonin, the hormone that makes you want to sleep.
• Less Serotonin: Low sunlight impacts serotonin levels which lowers your mood and daytime alertness.
• Low vitamin D: Less time in the sunshine reduces levels of vitamin D in your body which is linked to low energy.
• Less movement: Cold weather makes it harder to go outside and moving less makes your body feel more sluggish.

Increase your natural light exposure, stay physically active and keep a consistent daily schedule. Less sunlight in the colder months leads to increased melatonin production, which will make you feel sleepier. There are several things you can do to try and combat this:

• Exercise daily: Go on a short walk outside during daylight hours to increase energy and improve your mood.
• Eat healthy meals: Choose whole foods, vegetables, and lean proteins instead of heavy, sugar-filled comfort foods that cause sluggishness.
• Drink water: Sip water regularly through the day because mild dehydration can increase fatigue and brain fog.

Routine is beneficial to good sleep all year round but in the winter, you may find it especially useful.

In the evening, try switching off bright overhead lighting and limiting screen time for at least two hours before bed. This helps support your body’s natural production of melatonin, the hormone that signals it's time to sleep.

There are other things you can try incorporating into your nighttime routine such as a warm bath about an hour before bed. The drop in body temperature afterwards mimics the body’s natural preparation for sleep.

Sticking to a regular wake-up time, even at weekends, can help regulate your internal body clock and improve sleep quality over time. If you want something warm to drink in the evening, herbal tea is a great option, just make to avoid caffeine.

When it’s time to sleep, you’ll find that a cool room makes a world of difference. Experts recommend keeping your bedroom cool, ideally between 15°C and 19°C, as a slight drop in core body temperature helps trigger deeper sleep. At the same time, make sure your bed is comfortable and warm. A breathable duvet or weighted blanket can help create a cosy sleep environment, while keeping your feet warm with cotton or wool socks may make it easier to drift off.

Colder temperatures help lower your core body temperature, which is a key biological trigger for deep sleep, while longer hours of darkness boost the production of melatonin, the hormone that tells your brain it’s time to rest.

Also, when you use a thick duvet or heavy winter blanket that can keep you warm without overheating your core, thereby helping you sleep better.

It also gets darker earlier in the evening which causes your brain to release melatonin earlier and shifts your internal clock to feel tired sooner.

Yes. Humans typically sleep longer and experience more REM sleep in the winter due to shifts in daylight and circadian rhythms. People can spend up to an hour more in bed or get extra REM sleep in the winter months.

However, the recommended baseline sleeping time is around 7 to 9 hours every night, regardless of the season.