Sleep in the winter: what helps a sleep expert to beat the Winter Blues (in The Telegraph)

At home, at my desk in front of the window, with a bright task lamp by my side

Do you want to beat the winter blues?

Lauren Shireff very kindly interviewed me recently for an article in The Telegraph where I shared the strategies I use to keep my sleep and energy on track in the winter. You'll need to read the full details in the article, but here's the gist!

When psychiatrist, Norman Rosenthal, moved from his home in South Africa to New York, he

noticed that something was missing. In the winter months, both he and his wife felt more sluggish, less productive, and struggled with low mood. He encountered patients who described a seasonal pattern of depression, often accompanied by social withdrawal, changes in sleep and weight gain.

If you’ve noticed that the dark winter mornings are accompanied by a foggy cloud of fatigue,

sleeping more or sleep disruption, this may sound familiar. In 1984, Rosenthal was the first to

describe seasonal affective disorder (SAD), a recurrent pattern of seasonal depression, and its milder cousin, the winter blues.

We all know that the days draw in as we get deeper into the winter months. On average across the UK, daylight hours fall from 16 hours in July to a meagre 8 hours in December. At the same time, the sun appears lower in the sky, and the intensity of the light decreases. The more extreme the latitude, the lower our sunlight dose.

Why is this such a problem? Every system in our bodies is designed to run on a 24 hour cycle,

which allows energy, appetite and alertness to peak during the day, and for sleep and repair

processes to kick in at night. These circadian rhythms are co-ordinated by a master clock in the brain. Light is the major cue to align the timing of our internal clocks with each other, and the light-dark cycle of the sun. If we miss out on a strong daylight cue in the morning, our circadian rhythms can fall out of sync.

Melatonin, the hormone which signals night, can linger into the morning hours, contributing to sleepiness. Lack of sunlight may also alter serotonin transmission, which can contribute to low mood. Mistiming of our internal clocks causes stress on the body, adding to fatigue.

Our behavioural responses to low energy can amplify the problem. We have a tendency to

hibernate: we turn the heating up and stay inside, missing out on natural light. We do less physical activity because, naturally, we’d rather snuggle up than be out in the cold. We turn to comfort food to soothe the stress.

If a faulty circadian system is getting you down, I would suggest that there are better evidence-backed ways to banish the winter blues, and get better quality sleep:

Start your day with light

While I don’t suffer from seasonal depression, I do notice less get-up-and-go after the clock

change. For the last few years I’ve used a dawn simulation alarm clock, which is set to get gradually brighter in the 30 minutes before my alarm goes off. There’s good evidence that this sort of tech helps to reduce sleep inertia, which is that groggy feeling on waking.

Lumie light alarm clock

Rosenthal was the first to treat depression with light therapy to mimic the effects of sunlight. Sit with a bright light box, or SAD lamp, for thirty minutes at the same time each morning to help reset your internal clock. Artificial light indoors typically has a much lower light intensity than natural light. If you can’t get outside during the day, simply sitting by a window can help to improve focus, mood and sleep quality.

DARKNESS at night

At night, think ‘hygge’ with dim, warm lighting. Melatonin onset typically starts 90 minutes before your usual bedtime. Try lighting a candle with your evening meal as a trigger to switch off overhead lights, and you may notice that it’s a little easier to drift off. Exposure to light at night has been linked to lighter, less restorative sleep, so consider black out blinds, or (my sleep must have) an eye mask.

Keep your steps up

With an Atlantic row to prepare for in 2026, so I go to the gym most days. However, I’ve noticed that since the clocks went back I’m doing a lot less incidental movement, like popping out for a coffee or walking to the shops rather than driving. My sedentary behaviour is on the up, and my step count is down. Regardless of how sporty you are, fewer steps means less of a build-up of sleep “pressure” which contributes to how tired you feel at night. Set yourself the goal of a lunch time walk, regardless of the weather. The extra exposure to natural light, combined with physical activity, could increase mood-boosting endorphins and help you get to sleep more easily.

start your day later

In hunter gatherer communities, away from artificial light, research suggests that sleep increases by almost an hour in the winter months. While this may not feel feasible for most of us, consider whether a change in schedule could be a better fit for your internal rhythms. Waking up before your time can cause an unusually high spike in cortisol, which can make you feel more stressed and tired throughout the day.

Laboratory studies show that when you reduce a person’s exposure to natural light by a few hours, they produce more melatonin, leading to greater feelings of daytime sleepiness and prompting you to want to sleep for longer.

Embrace time in nature

"There's no such thing as bad weather, only unsuitable clothing" is a saying often attributed to Scandinavian cultures. The prevalence of SAD in northern Norway is lower than would be

expected, considering the high latitude and limited daylight exposure. Researchers have identified the ‘winter-loving mindset’ as a protective factor.

Psychologist Kari Leibowitz identified that a positive attitude towards winter, and unique winter activities, is key to well-being during dark, cold months. While dog sledding and skiing might be tricky in the English countryside, we can all wrap up warm for a walk, and perhaps set our sights on a cosy fire at the local pub to recover.

Social connection, without the alcohol

Talking of local pubs, the festive season is also often associated with mulled wine, and other

alcoholic drinks. It is a popular myth that alcohol is a sleep aid. It is not. While alcohol can initially act as a sedative, or relaxant, as we process the alcohol, the metabolites act as a stimulant. Alcohol makes sleep more fragmented, and suppresses REM sleep, which can interfere with both memory and emotional regulation.

During the winter, people with SAD are more vulnerable to stress, which can push them deeper into depression. Connecting with friends and family can be hugely beneficial when it comes to managing stress, but pace yourself when it comes to Christmas parties. Alcohol can have a negative effect on your physiology for several days, so schedule in some quiet nights to recover. Talking therapies, and meditation, are some alternative ways to manage stress, without the negative side effects.