Have you ever asked yourself: ‘Why do I sleep so much in the wintertime?’ As the new year progresses and the days get colder, sleeping in winter becomes more difficult for both men and women. When we need sleep, it can be harder and harder to get out of bed in the morning. Thankfully, that’s not necessarily a bad thing.

Sleeping in Winter: Why We Feel Like We Always Need Sleep

More sleep is natural in the wintertime, according to the National Sleep Foundation. The normal range is an extra 1.75 to 2.5 hours per night. The key is limiting your sleep between 7–10 hours per night (for healthy adults). Any more can be a symptom of depression, illness, or other underlying issues.

Tired? See How These Common Culprits Can Impact Sleeping in Winter

What causes you to feel more tired or need sleep during the winter season? Here are a few key reasons to consider.

Less Sunlight

Your body produces more melatonin when you see less sunlight, which can make you feel more sleepy than normal.

Colder Temperatures

Exposure to cold temperatures has been shown to increase metabolism, requiring us to need sleep and try to increase sustenance intake. Plus, indoor heating can dry out mucus membranes and increase your chances of getting sick, which then requires more sleep for healing.

Exercise and Diet Changes

Fresh produce becomes less available in the winter months, and you may find yourself turning to refined grains and sugars. It’s also more difficult to exercise and spend time outdoors in cold weather. These changes to your diet and exercise routine can impact sleeping in winter due to lower energy levels that make you feel more tired and like you need sleep more often.

Top Benefits of Sleeping in Winter

Remember, there’s nothing wrong with feeling like you need sleep in the winter—just keep it between 7–10 hours per night. Then, you can enjoy sleeping in winter alongside these benefits:

• Improved Illness Protection
• Appetite and Weight Regulation
• Less Winter Blues

Top Tips for Restful Sleeping in Winter

More sleep is a good thing only if it’s quality, restful sleep. Here are some ways to make sure, when you need sleep, you’re getting the most out of your night:

• Maintain a consistent bedtime and waking time
• Set AprilAire Wi-Fi Programmable Thermostats a bit lower—somewhere between 66–68°F
• Tire yourself out with regular exercise and outdoor time during the day so you can sleep better at night
• Improve your Indoor Air Quality by prioritizing humidity control! With AprilAire Whole-House Humidifiers, sleeping in winter is better than ever. Regulate humidity levels in your home between 40–60%* to reap the life-changing benefits of Healthy Air
• Avoid distractions when you need sleep by keeping your cell phone at a distance and turning off your bedroom TV

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*While balanced humidity exists between 40 and 60%, it’s important to remember that outdoor temperature and other home factors will impact what relative humidity level is attainable and recommended for your house. Talk with your AprilAire Healthy Air Professional to learn more.