We’re in the thick of winter, battling that signature chill factor — and a whole lot less sunshine. While some lucky snoozers find the colder nights, shorter days and gloomier skies perfect for deeper rest, many of us feel a dip in energy, mood, and sleep quality.
So, what can you do about the seasonal slump? According to Dr. Moira Junge of the Sleep Health Foundation — plenty! You can’t change the weather, but you might be able to outsmart it.
Key Takeaways
- Winter can disrupt sleep and mood for many, but a few tweaks to your daily habits can help you beat the winter blues and get over the seasonal slump.
- Linked to your circadian rhythms, natural light is your secret weapon for regulating sleep and boosting energy.
- Movement matters — even gentle walks or stretches can improve your sleep quality.
The good news? We’ve gathered Dr. Moira Junge’s expert tips to help you shake off the winter blues and sleep more soundly. Get ready to take note.
Jump to a section:
- Can Darker Days Disrupt Mood & Sleep?
- How to Sleep Better & Feel Better in Winter
- Light Exposure & Your Natural Rhythms
- How Do I Get Enough Light in Winter?
- Stay Well-Rested & Beat the Winter Blues
- About Dr. Moira Junge
Can Darker Days Disrupt Mood & Sleep?
The short answer is, yes. The longer answer is that there are many factors in winter that can affect your individual sleep patterns and mood. Let’s take a look at the main culprits.
Vitamin D Matters
Seasonal disruptions to your mood and sleep can be related to a lack of Vitamin D, caused by less exposure to sunlight, and less time outdoors. This lowering of exposure to natural light can sometimes have a depressive effect — which might explain those mid-winter blues.
Light Not Quite Right?
Changes in light can also affect the timing of melatonin production (your sleep hormone), making you feel sleepier earlier. Our natural body clock needs light to regulate, and in winter it can be difficult to get the right amount of exposure.
Move It to Snooze It
Often, the cold, wet and wintery months can lead to less physical activity. When we move our body less, we can lower the levels of our ‘feel good’ endorphins and affect the overall quality of our sleep.
The Indoor Effect
It’s lovely to be cosy and rugged up under a throw or a quilt in winter, with many of us swapping our social plans for the comfort of the couch. However, more time indoors can sometimes lead to social withdrawal, as well as reduced exposure to natural light — both key components of maintaining our overall mental health.
A Note on Seasonal Affective Disorder (SAD)
For some, seasonal changes may go beyond the occasional slump in mood. Seasonal Affective Disorder (SAD) is a recognised form of depression that typically appears during winter when sunlight is scarce. It can cause symptoms like low mood, fatigue, oversleeping, and social withdrawal.
While not everyone experiences Seasonal Affective Disorder (SAD), milder mood dips in many are common in the colder months. Understanding how light exposure, circadian rhythms, serotonin and melatonin play a role can help all of us feel a bit brighter each day. Learn more about SAD, symptoms and how to manage it.
How to Sleep Better & Feel Better in Winter
To counter the wintery tendency to oversleep, feel sluggish or flat in this weather, try these expert-backed tips. Even small daily changes can help improve your sleep quality and overall wellbeing this winter:
- Stick to a consistent sleep schedule — even on weekends. Your body remembers.
- Get outside in the morning, and as much as possible during the day for natural light exposure — even a short burst of daylight can help reset your internal clock.
- Stay active — even a short brisk walk can get you outside and help to regulate your body clock and boost your mood.
- Keep your bedroom warm but not overheated (around 17–19°C is a good guide, but this is up to your personal preference too).
- Wind down before bed with calming rituals like reading, herbal tea, music or a warm bath. Whatever helps you unplug — go with it.
Light Exposure & Your Natural Rhythms
It’s important to know that light helps with the internal time keeping of your circadian rhythm — your natural body clock, or sleep-wake cycle. Key changes that can play a big role in winter include:
- Less daylight can interrupt your circadian rhythm, making it harder to fall asleep or wake up naturally at your regular times.
- Morning light suppresses melatonin and boosts serotonin, improving alertness and mood throughout the day. In winter, light decreases — making it harder to regulate your melatonin and serotonin levels.
- Artificial light at night (overhead and screens) can delay sleep onset. While this isn’t a winter-only issue, it’s worth remembering.
How Do I Get Enough Light in Winter?
- Open the blinds as soon as you wake up, and try to get outside as close as possible to your wake-up time as soon as it’s light.
- Take a walk during daylight hours — when we talk about daylight, it’s not necessarily just sunlight that’s effective, even overcast skies are brighter than indoor lighting.
- Eat well, and keep alcohol and caffeine to a minimum to help with your mood and energy — remember, both can mess with your sleep quality.
Stay Well-Rested & Beat the Winter Blues
Thankfully, it’s not all gloomy — here are even more cosy, evidence-based tweaks set to lift your mood, keep you warm and help you sleep.
Think About Your Space
Create a cosy, inviting environment in your home and bedroom. Soft lighting, cosy bedding, supportive pillows, warming throws and cushions, relaxing scents and a good book can do wonders for reducing your stress and supporting your nervous system.
The Evening Wind Down
Try to tune out from work, switch off screens and start to unwind as early as possible before bed time. Warm baths or showers, calming music or reading a book can signal your body it’s time for rest — and help with deeper sleep.
Move in the Morning
Gentle walks, yoga or even simple stretching can help shake off grogginess and lift your mood, especially if you can do this outdoors, in the morning light.
Be Kind to Yourself
Try to adopt a positive mindset with your sleep and roll with poor nights if they happen. Don’t get too caught up in the idea of ‘perfect sleep’ or worrying too much about getting sleep ‘right’. Trust in your own systems to get the best sleep you can. Not every night will be perfect. Be gentle with yourself — your sleep systems are resilient.
Embrace the Beauty of Winter
Lean into its slower rhythm — think of winter as time for rest and reflection. Recharge and make the most of the down time by dusting off those books, hobbies or other activities that bring you joy and relaxation. Winter can be a beautiful season — especially when you’re getting enough light and keeping these seasonal tips in mind.
About Dr. Moira Junge
Doctor of Health Psychology, BA, Honours; D.Psych (Health). Health Psychologist, Adjunct Clinical Associate Professor; CEO, Sleep Health Foundation Australia.
Dr Moira Junge is a health psychologist with over 25 years of experience and a deep passion for helping people sleep better. As CEO of the Sleep Health Foundation, she champions accessible, science-backed advice to support healthier sleep across Australia.