Do You Need More Sleep in Fall and Winter? Probably, and There’s a Good Reason

    There’s a reason winter feels softer, slower, more still. As nature quiets, so do we—our bodies follow the rhythm of shorter days, inviting us to rest and recover in sync with the season.

    Cozy couple sleeping peacefully together in a warmly lit bedroom during a festive winter night By woters
    As days grow shorter and colder, many feel more tired — a natural response to seasonal changes in the body’s rhythm.

    As the days grow shorter and the air begins to cool, many people notice it’s harder to get out of bed or keep their energy up. It’s no coincidence. The changes in light, temperature, and habits that come with autumn directly affect the body and the way we rest.

    According to sleep medicine specialist Dr. Karin Johnson, the body’s seasonal adjustments don’t necessarily mean we need more hours of rest. “We don’t have to sleep longer as the days get shorter,” she says, “though people often feel sleepier during this time of year.”

    A Body That Adapts To The Changing Season

    The body naturally responds to the shift from summer to autumn. One key factor is melatonin, the hormone that regulates sleep. As the days grow shorter, its production increases, which can make us feel more tired and less energetic.

    Johnson notes: “When days are shorter, melatonin levels tend to be higher.” The result is a stronger sense of sleepiness, especially at dawn or dusk when there’s less natural light.

    In addition, we spend more time indoors, which further reduces our exposure to sunlight. Morning light helps “turn on” our internal clock; when it’s missing, the circadian rhythm can fall out of sync and lead to persistent fatigue.

    The Role Of Cold Weather And Diet In Sleep

    “In general, people sleep better when it’s colder,” says Dr. Karin Johnson. Cooler temperatures help the body’s core temperature drop slightly at night — an ideal condition for falling and staying asleep.

    A chilly bedroom reinforces this process, signaling to the body that it’s time to rest. Experts recommend keeping indoor temperatures between 60–67°F (15–19°C) for optimal sleep quality.

    However, when we overuse heating or spend too much time in tightly closed, stuffy spaces, the body works harder to preserve heat. This can lead to what specialists call “winter fatigue” — a feeling of sluggishness or daytime sleepiness that makes it harder to stay alert.

    Healthy products sources of carbohydrates. By Yulia Furman
    Diet also influences sleep: in colder months, carb-heavy comfort foods boost serotonin and relaxation, but lighter, balanced dinners with tryptophan-rich ingredients like turkey or oats promote better rest.

    Diet also plays a key role in how well we rest during colder months. People tend to crave heavier, carb-rich comfort foods in fall and winter, which raise serotonin levels — a neurotransmitter linked to relaxation and improved mood.

    While cozy and satisfying, large or late-night meals can disrupt digestion and delay sleep onset. Instead, experts recommend warm, balanced dinners and tryptophan-rich foods such as turkey, oats, or bananas to naturally support melatonin production.

    We Sleep Differently Depending On The Season

    A 2023 study published in the journal Frontiers in Neuroscience found that our sleep patterns do, in fact, vary throughout the year. Participants experienced longer REM phases in winter and shorter ones in summer, suggesting that our brains adjust their rest cycles in sync with the seasons.

    How to Sleep Smarter This Season

    • Get morning light exposure. Open your curtains early or step outside to help reset your circadian rhythm.

    • Keep a consistent bedtime. Routine helps your body recognize when it’s time to rest.

    • Avoid blue light at night. Dimming screens before bed keeps melatonin production steady.

    • Stay active. Exercise boosts energy and helps you fall asleep more easily.

    News Reference:

    Do you need more sleep in fall and winter? Probably. November 4, 2025. Laura Kiniry.

    Time to hibernate? 34% of U.S. adults say they sleep more during winter. January 6, 2020.

    Effect of sleep deprivation and NREM sleep stage on physiological brain pulsations. November 30, 2023.