Is the cool change affecting your sleep?

Hibernation mode: activated.

As the days grow shorter and the temperature drops, our beds become more and more inviting. We start trading nights out with friends for fluffy socks and a movie under the covers. 

But if you’ve ever felt like you need more sleep in the winter, you might not be imagining it. Research shows we tend to sleep a little differently when the cool change comes. 

Changing seasons, changing sleep 

When the seasons change, the amount of time we spend in each sleep stage – particularly REM – can change too. 

REM sleep is the part of our sleep cycle when we dream. It’s also important for learning and processing memories. We typically spend around two hours in REM sleep each night – however, a recent study in Germany found that REM duration increased by around 30 minutes each night during winter among people with sleep disturbances.

Why would we get more REM sleep in winter? Researchers think it’s linked to light exposure. Melatonin, the hormone that makes us feel sleepy, is heavily influenced by light. The earlier the sun goes down, the sooner our bodies start to produce melatonin, triggering the onset of sleep. Conversely, longer periods of light exposure in summer are linked to less melatonin secretion and decreased overall REM.   

Of course, winter isn’t the same everywhere: the arrival of a cool change in tropical North Queensland is different to one in the Snowy Mountains, and midsummer sunsets in Sydney aren’t the same as the midnight sun in Sweden. 

But no matter where you are in the world, reduced sunlight exposure during winter can influence your body’s internal body clock and circadian rhythm. It also explains why you might generally feel sleepier and want to go to bed earlier when winter rolls around.

Winter blues

Of course, winter can do more than just alter your sleep cycle. Some people are affected by seasonal affective disorder (aptly referred to as SAD) – a rare form of depression characterised by low mood, lack of energy, sleep issues and fatigue during times of shorter daylight. 

Social jetlag is another factor that sometimes comes into play. A term used to describe the “misalignment between biological and social time”, it’s essentially the difference between when your body wants to wake up, and the time when you have to get out of bed (dictated by commitments like school and work). 

While some people may experience social jetlag year-round (shift-workers and early morning gym-goers, we’re looking at you), the effects may be more pronounced in winter. We all know how hard it is to get up in the morning when it’s still dark out, as the lack of sunlight is telling your body it should still be asleep.

Coping with the cool change

While it would be nice if we could all hibernate like bears during winter, there are some more practical things you can do to feel rested during the cold months. 

First, make sure you get plenty of natural sunlight during the day – especially if you work in an office with mostly artificial light – to keep your circadian rhythm in check. 

Light emitted from screens and electronic devices can delay your body’s ability to sleep, so it’s important to practice good sleep hygiene and limit your exposure to technology before bedtime. Heading to bed earlier may also help offset feelings of sleepiness during the day.

Ward off the winter chill with the right bedding and mattress combo. We have a range of products that can help regulate your body temperature and keep you cosy at night during the changing seasons. 

Start with a mattress like the Forty Winks King Koil Chiro Clarity Mattress, which features adaptive temperature-regulating technology to maintain optimal sleeping comfort, responding to each individual’s body temperature. Pair it with the Forty Winks TEMPUR-fit Mattress Protector, which is made from TENCEL: a breathable, heat-regulating natural fibre that will help you keep you comfy all night long. Then top it all off with the right bedding – for example, the Forty Winks Moonshadow Pure Balance Sheet Set, which features thermoregulating, moisture-wicking fabric.

Ready to get a better night’s sleep this winter? Explore our product range here.