As Australia heads into winter, many people notice changes in their sleep and wakefulness. Shorter days and longer nights mean less sunlight, which can disrupt our circadian rhythms which is the internal body clock that regulates sleep and alertness. With less light exposure, the body produces more melatonin, a hormone that makes us feel sleepy, and less serotonin, which can lower mood and energy. This often leads to feeling more tired, sluggish, or even down during winter.
It’s common to find it harder to wake up in the dark, cold mornings, and some may feel tempted to oversleep. However, too much sleep can also impact health, increasing the risk of mood changes and other health issues. To support healthy sleep this season, aim for a consistent sleep routine, get outside for morning sunlight when possible, and keep your bedroom dark and comfortable. Regular exercise and a balanced diet can also help stabilise sleep patterns and boost mood.
If you’re struggling with sleep quality or daytime fatigue, the Sleep Health Foundation has a range of helpful fact sheets. Learn more about sleep hygiene and good sleep habits, understanding your body clock, and managing poor sleep:
- Sleep Hygiene: Good Sleep Habits
- Facts About Sleep
- Understanding and Helping Poor Sleep
- Circadian Rhythm Disorders
- Depression and Sleep
- Body Clock
Prioritising sleep and supporting your natural rhythms can help you stay healthy, happy, and energised through the winter months.