Despite sleeping more, are you finding it harder to drag yourself out of bed these days? As winter sets in, many of us feel the pull of seasonal fatigue.

It’s not just in our heads – research confirms that adults aged 26 to 84 need more sleep in the colder months thanks to longer nights and cooler temperatures. Despite this, we aren’t getting the restorative sleep we need.

This seasonal exhaustion is often attributed to seasonal affective disorder (SAD), a type of seasonal depression whereby symptoms are exacerbated during the winter months.

Sleep expert at Happy Beds, Rex Isap, explains why winter fatigue impacts our sleep and how we can make the most of napping to combat it.

Why winter makes us sleepier – and how to beat it

Google searches for “insomnia” spike in October and January, and there’s a specific reason for this.

Our bodies are deeply connected to natural light patterns, so as sunlight fades earlier, our circadian rhythm – our body’s internal, 24-hour clock – shifts. This impacts our sleep-wake cycle, leading to earlier bedtimes and longer periods of daytime sluggishness.

Studies have shown that we spend about 30 minutes longer in REM sleep (the dreaming stage) in the winter, leaving us with 30 minutes less of the restorative sleep that strengthens our immune system and supports memory consolidation.

The lack of daylight also increases melatonin production (the sleep hormone) while reducing cortisol (the hormone that keeps us alert). This combination can leave us more worn out during the day and struggling to wake up in the mornings.

How to Power Nap Like a Pro This Winter

With colder days leaving us feeling drained, many of us are tempted to nap during the day. However, Rex explains that effective napping is all about timing and duration.

“Feeling as though we’re getting less sleep overall can encourage the urge to nap,” says Rex. “Try to nap in the early afternoon, ideally before 3 p.m. Keeping naps short –between 20 and 30 minutes – prevents you from entering deep sleep, which can leave you groggy upon waking.”

5 Expert Tips to beat winter fatigue

The sleep experts at Happy Beds share five things that you can do to improve your sleep this winter:

1. Nap in the early afternoon. If you feel the urge to nap, aim to do so before 3pm. A quick 20–30 minute nap during the post-lunch slump can recharge you without disrupting your nighttime sleep. Longer naps increase the risk of experiencing sleep inertia, along with the grogginess and disorientation you feel after being abruptly woken from deep sleep.
2. Get outside in daylight. Exposure to natural light is essential for regulating your circadian rhythm, which helps maintain a balanced sleep-wake cycle. Spending just 20 minutes outside each morning can boost your serotonin levels, supporting better sleep quality at night. Try drinking your morning coffee outside to achieve this. Natural light boosts serotonin levels, improves mood, and sends signals to your body to stay alert – which is especially crucial in winter, when daylight hours are shorter.
3. Wake up at the same time every day. Keeping a consistent wake-up time, even on weekends, helps to maintain a steady sleep routine. This consistency allows your body’s internal clock to stay in sync, reducing the chance of waking up groggy or experiencing sleep inertia. The more stable your schedule, the easier it becomes to fall asleep and wake up feeling refreshed.
4. Avoid large meals before bed. Eating a heavy meal too close to bedtime can cause indigestion or discomfort, which can interfere with your sleep quality. To increase restful sleep, it’s best to have your last meal at least two hours before going to bed. Focus on lighter, sleep-friendly snacks if you’re hungry in the evening, such as a small portion of yoghurt or nuts.
5. Adjust your bedding for the season. As temperatures drop, it’s important to create a comfortable sleeping environment. Aim to keep your bedroom cool, around 18°C, and switch to a heavier duvet or add layers to stay warm without overheating. Proper bedding helps you maintain the ideal body temperature throughout the night, preventing disruptions to your sleep cycle.

Winter can disrupt our sleep routines, but with a few simple adjustments, it’s possible to beat seasonal fatigue.