Is Winter Making Your Insomnia Worse? Here’s What to Do!
- Moe Orabi
- Feb 25
- 5 min read
If you’ve noticed that your sleep gets worse during the winter months, you’re not imagining it.
Many people experience seasonal insomnia, finding it harder to fall asleep, stay asleep, or wake up feeling refreshed. Cold weather, shorter days, and changes in routine can all contribute to disrupted sleep patterns.
At Progressive Pathways Psychiatry, we understand how seasonal changes impact mental health and sleep. If winter is making your insomnia worse, you’re not alone—and there are solutions.
Let’s explore why winter affects sleep and what you can do to get better rest.
On this page:
1. Why Does Winter Make Insomnia Worse?
Winter brings a unique set of challenges that can interfere with your body’s natural sleep cycle.
From temperature shifts to reduced daylight exposure, several factors contribute to seasonal sleep disturbances.
Common reasons winter worsens insomnia:
🌅 Less Sunlight Disrupts Your Body Clock – Your circadian rhythm (internal sleep-wake cycle) depends on natural light exposure. Shorter days lead to decreased melatonin regulation, making it harder to fall asleep at night, according to the National Institutes of Health (NIH).
❄️ Cold Temperatures Can Disturb Sleep – While a cooler room can promote rest, being too cold can cause muscle tension, restlessness, and frequent awakenings, as noted by Harvard Medical School.
🛋 Seasonal Affective Disorder (SAD) Increases Sleep Issues – Winter depression can lead to low energy during the day but trouble sleeping at night, according to the Mayo Clinic.
📱 More Screen Time & Artificial Light – Spending more time indoors means greater exposure to blue light from screens, which suppresses melatonin production and delays sleep, as explained by the American Academy of Sleep Medicine.
At Progressive Pathways Psychiatry, we help clients understand these seasonal disruptions and develop personalized sleep solutions for better rest.
2. How Poor Winter Sleep Affects Mental and Physical Health
A few nights of bad sleep may seem harmless, but chronic insomnia can take a serious toll on your health. Sleep is essential for mood regulation, cognitive function, and immune strength—all of which are especially important during winter.
Effects of winter-related insomnia:
⚠️ Increased Anxiety & Depression – Poor sleep raises cortisol (the stress hormone), worsening feelings of stress and sadness, as reported by WebMD.
⚠️ Weakened Immune System – Sleep is crucial for immune function. Studies from the Centers for Disease Control and Prevention (CDC) show that lack of sleep makes you more vulnerable to colds and flu.
⚠️ Weight Gain & Poor Metabolism – Insomnia affects hunger hormones, increasing cravings for sugar and carbs, leading to winter weight gain, as noted by the National Sleep Foundation.
⚠️ Brain Fog & Low Energy – Chronic sleep deprivation reduces concentration, memory, and productivity, making it harder to stay focused throughout the day, according to Harvard Health.
At Progressive Pathways Psychiatry, we address both mental health and sleep disorders, ensuring comprehensive care that improves overall well-being.
3. What You Can Do to Improve Sleep This Winter
The good news? You can take action to reset your sleep schedule and improve rest during the colder months.
By making small changes to your routine, environment, and lifestyle, you can help your body adjust to seasonal shifts.
Proven strategies for better winter sleep:
✅ Get More Natural Light Exposure – Spending at least 30 minutes outside in daylight each morning helps regulate your circadian rhythm and improve melatonin production, as suggested by the Cleveland Clinic.
✅ Adjust Room Temperature & Bedding – Keep your bedroom at a comfortable 60-67°F and use breathable, layered bedding to prevent overheating or shivering. The National Sleep Foundation recommends experimenting with fabrics that feel best for your body.
✅ Reduce Screen Time Before Bed – Limit exposure to blue light from phones, tablets, and TVs at least an hour before sleep. If you must use devices, enable night mode or wear blue-light-blocking glasses, as recommended by Harvard Medical School.
✅ Stick to a Sleep Schedule – Go to bed and wake up at the same time every day, even on weekends. A consistent routine strengthens your body’s natural sleep-wake cycle, according to the American Psychological Association (APA).
✅ Incorporate Relaxation Techniques – Engage in deep breathing, progressive muscle relaxation, or guided meditation to calm your mind before sleep. Research from the Mayo Clinic shows that relaxation exercises reduce sleep latency and improve sleep quality.
At Progressive Pathways Psychiatry, we help clients implement these strategies alongside therapeutic and medical interventions if necessary.
4. When to Seek Professional Help for Insomnia
If you’ve tried sleep-improving techniques but your insomnia persists for weeks, it may be time to seek professional support.
Chronic sleep issues can indicate an underlying mental health condition, such as anxiety, depression, or Seasonal Affective Disorder (SAD).
Signs that indicate professional support is needed:
🚩 You struggle to fall or stay asleep at least three nights per week for more than a month.
🚩 You feel exhausted during the day, even after 7-9 hours of sleep.
🚩 Your sleep issues are worsening symptoms of anxiety or depression.
🚩 You rely on caffeine, alcohol, or sleep aids regularly.
🚩 You experience frequent nightmares, racing thoughts, or early awakenings.
At Progressive Pathways Psychiatry, we specialize in evidence-based treatments for insomnia, anxiety, and seasonal mood disorders.
We provide cognitive behavioral therapy for insomnia (CBT-I), medication management, and stress-reduction techniques to help our clients sleep better and feel healthier.
Conclusion: Take Back Your Sleep This Winter
If winter is making your insomnia worse, you don’t have to suffer through restless nights and exhausting days. With the right strategies and professional support, you can reclaim your sleep, restore your energy, and improve your overall well-being.
At Progressive Pathways Psychiatry, we’re dedicated to helping individuals overcome sleep struggles and seasonal mood changes with personalized treatment plans that address the root causes of insomnia.
👉 Struggling with winter sleep issues? Contact us today to get the support you need for better rest and mental well-being.
Take the First Step Toward Healing
You don’t have to navigate depression and anxiety on your own. At Progressive Pathways Psychiatry, we’re here to guide you every step of the way. Together, we can develop a personalized plan that restores balance and joy to your life.
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