Sleepless in the Snow: The Real Reason Winter Makes You So Sleepy

We tend to want to stay under our covers, especially when the days are short, gray, and freezing. Here in Montreal, it’s been snowing for days, and I honestly haven’t seen the sun for a couple of weeks. Last night, I even asked Chat GPT when the sun last made an appearance!

The thought of bundling up and heading outside? Sometimes it just feels impossible. If you’re finally warm and cozy at home, why bother? Groceries get delivered, Amazon knows my address in its dreams…

But here’s the reality I’ve learned after years of cold winters: you cannot stay indoors for months on end. There are times when I’ve been home for four days in a row—and it is not good for sleep or mental health. Sunlight and fresh air—even when it freezes and your glasses fog up—are crucial. Your body needs that exposure to regulate your circadian rhythm, boost mood, and prepare you for restful sleep.

Why Winter Makes Us Sleepier

Melatonin is on the rise Melatonin is our natural “sleep hormone,” and in winter, with less daylight, it tends to stay higher longer. That makes us feel sleepier during the day. Your bed calling your name? That’s melatonin doing its job.

Circadian rhythm disruption Our internal 24-hour clock relies heavily on light cues. Shorter days, more time indoors, and artificial lighting can shift your rhythm, making you sluggish during the day and potentially disrupting sleep at night. Morning sunlight is ideal—it tells your brain, “Hey, it’s time to wake up and be alert!” But even stepping outside later in the day counts. Any exposure to natural light helps anchor your rhythm.

Comfort food & less activity During the colder months, we tend to eat more—and not always the healthiest. Baked ziti, potatoes, bread, hearty meat meals—real comfort food. Delicious, yes, but it can leave us feeling heavier and more lethargic.

If you want to dive deeper into how food affects sleep, check out my previous post: How Does Food Influence Sleep? (And Why You Can’t Treat Your Body Like an ATM) — it explains how nutrition, meal timing, and what you eat impacts your sleep quality and energy.

Seasonal affective disorder (SAD) For some people, reduced sunlight triggers changes in mood, energy, and sleep patterns. SAD is linked to higher melatonin, lower serotonin, and a greater desire to sleep.

Feeling sleepier in winter isn’t necessarily a bad thing—it’s just biology responding to the season—but it’s something to keep in mind when planning your days, meals, and exposure to light.

The Challenges of Cold, Snowy Weather

Let’s be honest: winter comes with real obstacles. Snow piles up, sidewalks are icy, wind cuts through every layer, and getting outside can feel like a full-on expedition. Even small tasks—like going to the corner store—require strategy, patience, and the right boots.

It’s easy to fall into the trap of staying in for days: snow keeps falling, temperatures hover below freezing, and somehow, even a short walk feels impossible. But staying indoors, cozy as it is, can make sleep and mood worse over time. Your body needs exposure to natural light and fresh air to keep your circadian rhythm on track, help regulate melatonin, and give your brain the “daytime signal” it needs.

Beware the “Bed for Everything” Trap

Here’s a winter reality I see in clients—and sometimes catch myself doing too: we get into bed earlier, not necessarily because we’re tired, but because it feels warm, cozy, and delicious. It’s dark, it’s cold outside, and life beyond the covers seems… exhausting.

So we start living from bed: scrolling on our phones, reading, maybe even snacking. And while that sounds harmless, it’s a disaster for sleep. Our brains stop associating the bed with sleep, and suddenly we’re tossing and turning at night, unable to fall asleep even when we really are tired.

The solution? Use the bed mostly for sleep. If you want to read or scroll, do it somewhere else—a chair, couch, or cozy corner. Keep your bedtime routine simple and consistent: wind down, dim lights, and let your body know that when you finally hit the mattress, it’s for rest only.

How to Navigate Winter and Sleep Better

Here’s how I handle it myself—and what I’ve seen work with clients:

1. Get Out—No Matter the Time Morning light is ideal, yes, but if it’s freezing, give yourself a break. The most important thing is that you do get outside, even if it’s later in the day. A short walk, stepping onto the balcony, or just breathing in fresh air counts. Your body will thank you.

   
   

2. Bundle Up, Smartly Layers are your friend, but bulky snow gear can be annoying. Personally, I try to avoid carrying anything extra while staying warm. Gloves, hats, scarves, and a good coat are enough—keep it manageable so you don’t feel weighed down.

   
   

3. Move Your Body Indoor exercise classes are fantastic, especially when done with friends or neighbors. Socializing while moving your body gives your endorphins a boost, which lifts your mood and helps regulate sleep. Even 20–30 minutes a day of activity—indoors or out—can make a big difference.

   
   

4. Mind Your Winter Meals Comfort food is delicious and perfectly okay in winter. But try balancing it with salads, fruit with yogurt, or hot vegetables at dinner. Cut back on sugar gradually: if you take sugar in your coffee or tea, reduce it by a quarter teaspoon at a time. By the end of winter, you could be sugar-free without even noticing.

   
   

5. Wind Down Before Bed Evenings are for yourself. Take quiet time to process your thoughts and your day. Dimming the lights signals to your body that it’s time to relax and prepares you  for sleep. A gentle winding-down routine—even 15–20 minutes—helps your mind and body transition smoothly into rest.

Winter vs. Summer — What Changes

Winter isn’t just a feeling; your body actually responds differently compared to summer. Studies show that people tend to sleep 15–20 minutes longer in winter than in summer, and sleep timing shifts—bedtimes and wake times are slightly later. REM sleep may also increase in winter, which can leave you feeling “heavy” or groggy, even if you’re getting more total sleep.

Even small shifts, combined with lifestyle patterns—short days, less activity, comfort food, staying in bed longer—can make winter feel tougher than summer. Recognizing these patterns helps you work with your biology rather than against it.

The Takeaway

Winter sleepiness isn’t a failure or laziness—it’s your biology responding to shorter days, less light, cold weather, and natural rhythms. But with a few practical strategies—getting outside, bundling up smartly, moving your body, balancing meals, winding down, and keeping the bed for sleep—you can stay energized, support your sleep, and even enjoy the cozy beauty of the season.

Even when the snow piles high and the sun seems absent, your body thrives on light, fresh air, movement, and simple routines. Honor your winter biology, take care of yourself, and embrace the long nights—because they’re not working against you. They’re just part of the rhythm your body knows best.

If you’re ready to finally take control of your winter sleep and feel more energized, start with one simple change today—maybe a short walk, a mindful wind-down, or a balanced meal.

For personalized guidance, accountability, and a custom winter sleep plan, book a FREE 30-minute call with me here: https://calendly.com/chevymermelstein/30min

Don’t let winter wear you down—let’s get you sleeping better, feeling better, and thriving all season long.