Why Winter Can Feel So Exhausting

If you’re anything like me, winter can feel hard. Especially the end of winter, when any lingering excitement from the holidays and the new year is long gone, but it still feels like forever until spring.

If you live somewhere with a cold, dark winter, you might also notice that it starts to take a toll on your sleep. This week, we’re looking at a few reasons winter can impact sleep and some practical ways to get through these last weeks feeling a little more rested.

1. Temperature

Cooler temperatures are generally great for sleep. One important part of the body preparing for sleep is a drop in core temperature. While colder weather can help us fall asleep, it can also make it harder to wake up in the morning.

If it’s still very cold when your alarm goes off, not only is it uncomfortable to get out of bed, but your body may still be sending signals that it’s time to keep sleeping.

Tip: If you can, set your heat to start warming the room a little before your wake up time. A more comfortable temperature can make it easier to get out of bed and get moving when your alarm goes off.

2. Light

Our bodies rely heavily on light cues to know when it’s time to be awake or asleep. In the winter, waking up in the dark can make it harder to jump start your day. At the same time, we tend to use more artificial light in the evenings, which can make it harder to fall asleep at night.

Tip: Try to get more light during the day and less light in the evening. Natural light in the morning is ideal, but if that’s not possible, turning on brighter lights first thing in the morning can help signal to your body that it’s time to wake up. In the evening, aim to keep lights dim for at least an hour before bed. Using lamps, dimmers, or even a candle can help create a more sleep friendly environment.

3. Vitamin D

In darker, colder climates, it can be hard to get the same amount of vitamin D from sunlight that we get during the summer. Low vitamin D levels have been linked to poorer sleep quality, shorter sleep duration, increased daytime sleepiness, and a higher risk of sleep disorders.

Tip: If winter sleep feels especially difficult, consider talking with your doctor about checking your vitamin D levels. Supplementing under medical guidance may be helpful.

4. Less movement in winter

Winter often means spending more time indoors and leaning into that cozy, bundled up vibe. While that can be comforting, it also usually means we’re moving our bodies less.

Research shows that sitting for long stretches during the day is associated with a higher risk of sleep problems, while regular physical activity is linked to better sleep quality.

Tip: Focus on small, frequent movement during the day. You might not be taking long walks or outdoor runs right now, and that’s okay. Standing up, walking around your space, stretching, or doing a few squats every hour can still make a meaningful difference for sleep.

5. Seasonal Affective Disorder

Seasonal Affective Disorder, or SAD, is a type of depression related to changes in daylight. It typically starts in the fall or winter and improves in the spring or summer. Symptoms can include low mood, irritability, low energy, difficulty concentrating, and changes in sleep and appetite, often including oversleeping.

Tip: If you think you might be experiencing SAD, reach out to a healthcare provider or mental health professional. Common treatments include light therapy, psychotherapy, medication, and vitamin D supplementation.

Final thoughts

Winter can be tough, and struggling with sleep during this time doesn’t mean you’re doing anything wrong. Our bodies are responding to real changes in light, temperature, movement, and routine.

The goal isn’t to force perfect sleep through the winter. It’s to support your body in small, realistic ways and make this season a little more manageable. Spring will come. Until then, a few gentle adjustments can go a long way.

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