Why Your Circadian Rhythm Gets Wrecked During Winters? Tips to Get It Back On Track

Every year, as we step out in the scorching summer heat, we eagerly pray for winter to arrive. The smell of cardamom as we pass by streets, chilly mornings, foggy nights, and our winter fits add to the excitement. But as winter comes by, lazy,sleepless nights watching your favourite series may take over, while for some, sleeping more than usual becomes routine– waking up early morphs into a daunting task, breakfasts merge with lunches, and dinners blur into midnight snacks. 

These lifestyle changes may seem trivial, but these changes can culminate into Seasonal Affective Disorder (SAD) and can also disrupt your sleep cycle. The most prominent impact of these changes is collectively on our circadian rhythm. In the greater scheme of things, disruptions to your sleep cycle can impact your body systems and cause harm in the long run.

Also Read: Are You Sleeping Post-Midnight? Here’s How It Can Affect Your Mental Health, Says Study

What Exactly Is The Circadian Rhythm?

The circadian rhythm is a 24-hour internal clock in the brain that regulates our sleep-wake cycle, controlling periods of alertness and sleepiness. A narrative review paper published in PubMed Central indicates that regulation of the circadian rhythm is essential for maintaining good health, influenced by cosmic events, environmental factors (such as light, day length, and seasons), and lifestyle choices. Disruptions to this rhythm can result in a higher incidence of mental health issues, like depression, as well as physical conditions such as cancer, cardiovascular disease, and diabetes

How Can Winters Impact Your Circadian Rhythm?

Winter can disrupt your circadian rhythm due to several factors, below are some essential factors.

Decrease In Exposure to Natural Light 

As daylight decreases in winter, the body can struggle to regulate its sleep-wake cycle. While many adapt, for some, the lack of natural light can cause serious challenges. Those dealing with SAD or even the more subtle winter blues may experience a noticeable dip in mood and energy, especially with the extended dark hours.

Reduced Physical Activity

This cosy winter practise can prevent your body from properly adjusting to the longer nights and reduced daylight, disrupting your circadian rhythm.

Altered Nutrition

Circadian rhythms, nutrition and metabolism are intimately linked, according to research. Timed meals play a role in synchronising circadian rhythms

Inconsistent Sleep Schedule

A longitudinal study suggests that seasonal changes cause longer sleep in winter and shorter sleep in summer, likely influenced by longer days and higher temperatures.

Excessive Blue Light Exposure

Research suggests artificial light interacts with circadian systems.Excessive blue light from electronic devices can interfere with your sleep cycle, keeping you awake when you should be winding down, making it harder to fall asleep and resulting in morning grogginess and fatigue.

Also Read: What Is Circadian Rhythm, Body's Master Clock That Hates Poor Lifestyle Choices

Tips To Reset Your Circadian Rhythm

Simple habit-based changes can do wonders, here is a look down on a few.

Maximise Morning Sunlight

Start your day by soaking up natural sunlight. Open your blinds or step outside for a few minutes to help reset your circadian rhythm and make waking up easier.

Try Light Therapy 

If you find it hard to wake up during dark winter mornings or suffer from SAD, light therapy lamps can help. Just 30 minutes of exposure in the morning can mimic daylight and boost your energy.

Boost Your Vitamin D Intake

With limited sunlight in the winter, your body might not produce enough vitamin D, which helps regulate your circadian rhythm. In case you consider taking supplements to support your internal clock, we would advise you to consult a doctor for the same. 

Stick to a Set Sleep Schedule

Going to bed and waking up at the same time each day, even on weekends helps regulate your circadian rhythm, especially when winter's shorter days and longer nights disrupt your routine.

Create the Right Sleep Environment 

Adjust your bedroom temperature to be well-rested. A cool, quiet room in the summer and a warm, cosy space in the winter aid in quality sleep and support your body’s natural rhythm.

Cut Back on Screen Time Before Bed

The blue light from screens can affect your body’s production of melatonin, the hormone that helps you sleep. Reducing screen time in the evening can help your body slow down and prepare for a restful detox.

Melatonin Supplements (Only After Being Prescribed)

Melatonin is a hormone that regulates your sleep-wake cycle, and during the winter months, when daylight is scarce, supplements can help signal to your body that it's time to sleep. Taking melatonin in the evening can help sync your internal clock with the shorter days and longer nights, if you consider opting for it, we recommend you to consult a doctor for the same.

Also Read: How Getting More Sunlight Can Help You With Better Sleep

Enjoy Winters On Your Terms

Winter can really throw off our sleep and energy levels, but it doesn't have to be that way. While shorter days and less sunlight might leave you feeling groggy and out of sync, there are simple, effective ways to reset your body’s rhythm. 

By embracing natural light in the morning, sticking to a regular sleep schedule, managing stress, and even considering melatonin if needed, you can keep your internal clock on track. It’s all about making small adjustments that fit into your lifestyle—whether it's carving out time for a morning walk or winding down without screens. With a little effort, you can feel more energised, less stressed, and ready to enjoy winter on your terms!