Winter Insomnia: Sleep Difficulties During the Fall and Winter Months

The term winter insomnia is not a formal clinical diagnosis, but it is a useful way to describe sleep difficulties that emerge or worsen during the fall and winter months. I first encountered the concept through research examining seasonal sleep changes, including studies on hibernation patterns and reduced daylight exposure.

Many individuals notice changes in sleep quality during winter, including difficulty falling asleep, frequent night awakenings, early morning waking, or restless, non-restorative sleep. These symptoms often overlap with seasonal affective disorder (SAD) and can significantly affect mood, energy, and daily functioning.

What Contributes to Winter Insomnia?

Research suggests that several biological, environmental, and psychological factors contribute to winter-related sleep difficulties.

• Reduced daylight exposure, which affects circadian rhythm regulation
• Seasonal affective disorder (SAD) and low mood
• Indoor environmental factors, such as temperature and dry air
• Physical symptoms including fatigue, increased appetite, and low energy
• Emotional symptoms such as depressed mood, vivid dreams, or nightmares

Studies show that winter insomnia symptoms tend to be more persistent than occasional restless sleep and often last throughout the fall and winter seasons (Anderson et al., 1994).

Winter Insomnia vs. Clinical Insomnia

Although winter insomnia and clinical insomnia may look similar, there are important differences.

Individuals with winter insomnia typically experience sleep difficulties only during periods of reduced light exposure. As daylight increases in the spring and summer, symptoms often improve or resolve entirely.

This pattern differs from clinical insomnia, which tends to persist year-round and is less dependent on seasonal changes.

The Relationship Between Winter Insomnia and SAD

For individuals who experience seasonal affective disorder, sleep difficulties may become more pronounced. Research shows that SAD is associated with increased nightmares, disrupted sleep, and circadian rhythm changes (Sandman et al., 2016).

When SAD and insomnia occur together, symptoms may intensify, making it important to address both mood and sleep patterns in treatment.

Practical Strategies to Improve Sleep During Winter

If you struggle with winter insomnia, focusing on your sleep environment and daily routines can help support better sleep quality.

• Invest in a humidifier: Dry winter air can disrupt sleep. Use distilled or recommended water according to manufacturer instructions.
• Reduce ambient lighting: Keep your bedroom as dark as possible to support melatonin release.
• Adjust bedroom temperature: Aim for a cool, comfortable sleeping environment.
• Eliminate distractions: Avoid screens and stimulating activities at least one hour before bed.
• Evaluate sleep hygiene: Reduce caffeine and alcohol and avoid eating close to bedtime.
• Get daylight exposure: Take regular walks outside, especially earlier in the day.

When Therapy Can Help With Winter Insomnia

If sleep difficulties persist, worsen, or are accompanied by anxiety or low mood, working with a psychologist can help. In therapy, we explore:

• Sleep-related thoughts and worry patterns
• Behavioural habits that maintain insomnia
• Seasonal mood changes and motivation
• Evidence-based strategies such as CBT for insomnia and mood regulation

Learn more about related services:

• Psychologist in Vaughan
• Anxiety counselling in Vaughan
• Depression counselling in Vaughan
• Online therapy across Ontario

Frequently Asked Questions About Winter Insomnia

Is winter insomnia a real diagnosis?

Winter insomnia is not a formal diagnosis, but it accurately describes sleep difficulties that occur seasonally, often alongside reduced daylight exposure or SAD.

Does reduced daylight really affect sleep?

Yes. Daylight plays a critical role in regulating circadian rhythms. Reduced exposure can disrupt sleep-wake cycles and melatonin production.

Can therapy help with seasonal sleep problems?

Yes. Therapy can address both behavioural sleep patterns and mood-related factors that contribute to winter insomnia.

When should I seek professional help?

If sleep problems last several weeks, affect mood or functioning, or worsen each winter, professional support may be helpful.

About the Author

Robert Roopa, M.Ed., C.Psych. is a registered clinical psychologist providing psychotherapy and psychological assessment in Vaughan, Ontario. He offers evidence-based treatment for anxiety, depression, and sleep-related concerns, with in-person services in Vaughan and secure virtual therapy across Ontario.

References

Sandman, N., Merikanto, I., Määttänen, H., et al. (2016). Winter is coming: nightmares and sleep problems during seasonal affective disorder. Journal of Sleep Research, 25(5), 612–619.

Hou, Y., Chen, W., Chen, S., et al. (2024). Associations between indoor thermal environment assessment, mental health, and insomnia in winter. Sustainable Cities and Society, 114, 105751.

Anderson, J. L., Rosen, L. N., Mendelson, W. B., et al. (1994). Sleep in fall/winter seasonal affective disorder: effects of light and changing seasons. Journal of Psychosomatic Research, 38(4), 323–337.