Time change to winter time: What the dark season does to our sleep

Sleeping an extra hour – that sounds like good news at first, right?

When the clocks are turned back to winter time at the end of October, we can at least theoretically look forward to an extra hour of sleep. But while the time change is hardly noticeable for some, others suddenly feel more tired, have more trouble getting out of bed in the morning, or become unusually sleepy early in the evening.

And that's not all: The days are getting shorter, it's darker for longer in the mornings, and after work there's often hardly any daylight left.

But why does our body react to these changes at all? And what actually distinguishes our sleep in winter from that in summer?

We explain what happens in your body when you switch to winter time, why light plays such an important role, and how you can sleep restfully even during the dark season.

Table of contents

1. When do the clocks change to winter time?

2. Why does daylight saving time affect our sleep?

3. Why are we often more tired in winter?

4. Do we really need more sleep in winter?

5. Why is it harder to get up in winter?

6. What distinguishes our sleep in summer and winter?

7. 6 tips for better sleep during the dark season

8. Conclusion: Good sleep also needs the right rhythm in winter.

1. When do the clocks change to winter time?

Every year on the last Sunday in October, it's that time again: Summer time ends and so-called winter time begins.

In 2026, the time change will take place on the night of October 24th to 25th.

The clocks will be turned back from 3:00 a.m. to 2:00 a.m. So we gain an hour.

Strictly speaking, winter time is our normal Central European Time (CET). Summer time, on the other hand, is the time artificially advanced by one hour.

The immediate effects are most noticeable in the evening: After the change, it will get dark earlier according to the clock. In the morning, it will initially get light an hour earlier.

That sounds like a small change. But for our internal clock, this shift can definitely be noticeable.

2. Why does the change to daylight saving time affect our sleep?

Our body possesses a kind of internal clock that controls numerous biological processes.

These include, among other things, our body temperature, the release of certain hormones, and of course our sleep-wake cycle.

This so-called circadian rhythm is roughly based on a 24-hour day. One of its most important pacemakers is daylight.

When light hits our eyes in the morning, our brain receives the signal that the day is beginning. In the evening, the increasing darkness supports the natural preparation for sleep.

With the change to daylight saving time, the time by which we structure our daily lives suddenly shifts.

Perhaps you continue to go to bed at 10:30 pm, even though your body already feels a little later than usual at that time.Or you suddenly wake up an hour earlier in the morning, even though your alarm clock hasn't even rung yet.

The good news: Many people find the switch to winter time easier than the switch to summer time because the clock is turned back and the social daily rhythm is closer to the natural daylight time.

Nevertheless, it can take a few days for the usual sleep rhythm to settle in.

Our tip: Try to maintain your usual bedtime as much as possible. If you notice that you get significantly tired earlier in the evening, you can gradually adjust your rhythm.

3. Why are we often more tired in winter?

You get up in the morning and it's still dark outside. On your way to work it slowly gets light, and when you get home the sun may have already set again.

Does this sound familiar?

In winter, many people receive significantly less natural daylight than in the summer months.

And that can affect our alertness.

Daylight helps our bodies distinguish between day and night. Particularly bright light in the morning supports the synchronization of our internal clock and promotes alertness.

In winter, however, we often spend a large part of the day indoors. Even a well-lit office is usually significantly darker than daylight outdoors.

This may result in our body missing important light signals.

These changes can contribute to us feeling more tired in winter:

• Less daylight: Our internal clock receives fewer natural light signals.

• Dark morning hours: Without bright morning light, it is sometimes harder for us to wake up properly.

• Less exercise: Cold temperatures and early darkness can lead to us moving less.

• More time spent indoors: We spend a larger part of the day under artificial lighting.

• Changed routines: Shorter days can affect our sleep patterns and daily habits.

The sleep hormone melatonin also plays a role. Its release is controlled by the body's internal clock and influenced by light. Darkness promotes melatonin production, while light can suppress it.

However, this does not mean that our bodies automatically produce more melatonin all day long in winter.

Rather, the altered light conditions can influence our sleep-wake rhythm and our subjective feeling of tiredness.

Our tip: Make conscious use of daylight. Even a walk during your lunch break can help you get more natural light and add some exercise to your daily routine.

4.Do we really need more sleep in winter?

In summer you get out of bed without any problems in the morning, while in winter you would prefer to stay in bed for another hour?

This quickly raises the question: Does our body actually need more sleep in winter?

It's not quite that simple.

Some scientific studies suggest that our sleep patterns may change with the seasons.

For example, a small sleep laboratory study from Germany observed seasonal differences in sleep structure. Particularly interesting was the finding that REM sleep duration was longer in winter than in spring.

REM sleep is a sleep phase in which vivid dreams are particularly common and which is associated, among other things, with the processing of information and emotions.

However, it cannot be concluded from such results that everyone needs more sleep in winter.

Our individual sleep requirements continue to depend on various factors, such as age, physical activity and general health.

For most adults, about seven to nine hours of sleep per night are recommended, regardless of the time of year.

Our tip: Don't focus solely on a fixed number of hours. Also pay attention to how rested you feel in the morning and whether you have enough energy during the day.

5. Why is it harder to get up in winter?

The alarm clock rings at 6:30 a.m.

In summer, the sun might already be shining through the window. In winter, on the other hand, it's pitch black and your warm bed suddenly feels especially cozy.

But why is getting up in winter often so difficult for us?

Once again, light is a crucial factor.

Brightness in the morning helps our body to switch from sleep to wakefulness.

Without this light, it can be more difficult for us to wake up properly.

In addition, there is the so-called sleep inertia. This refers to the phase after waking up in which we may still feel groggy, tired, or less productive.

This sleep inertia is generally normal and can occur regardless of the season. However, dark winter mornings can further intensify the feeling of a difficult start to the day.

Our behavior also plays a role.

If we move less in winter, go to bed later, or hardly see any daylight in the morning, this can affect our usual rhythm.

Our tip: Make sure there is enough light as soon as possible after getting up. Open the curtains, turn on bright lights, and if possible, go outside briefly in the morning. A daylight alarm clock can also help make waking up more pleasant.

6. What distinguishes our sleep in summer and winter?

It's not just the time change that makes a difference. Our sleeping environment and daily habits also change with the seasons.

In summer: Long days and warm nights

In summer, it stays light longer in the evenings. We spend more time outdoors, are active for longer, and may go to bed later.

At the same time, high temperatures can make it difficult to fall asleep and lead to restless nights.

In winter: Early darkness and warm bedrooms

In winter, everyday life often looks different.

We spend more time indoors, possibly move less, and make ourselves comfortable on the sofa in the evenings.

Our sleeping environment also changes. The heating is turned on again, thicker blankets are used, and the windows are closed more often at night.

This can definitely have an impact on our sleep comfort.

Typical differences between summer and winter:

In summer	In winter
Long, bright evenings	Early darkness
Often higher temperatures	Colder outside temperatures
More time outdoors	More time spent indoors
Thinner duvets	Warmer duvets
Often longer evening activities	More often cozy evenings at home
Early morning light	Longer darkness in the morning

 

Of course, these differences are not equally pronounced in every person. However, they show how much our sleeping conditions can change throughout the year.

Temperature plays a particularly important role. While excessively warm summer nights can disrupt sleep, an overheated bedroom can be unpleasant in winter.

In addition, dry air from heating systems can irritate the mucous membranes in some people.

Our sleep is therefore not only affected by the season itself, but also by the way we structure our daily life and our sleeping environment.

And that's precisely why it's worth taking a closer look at your own sleeping habits in winter.

7. 6 tips for better sleep during the dark season

You can't prevent the shorter days, but you can do a lot to ensure that your body maintains a stable sleep rhythm even in winter.

Tip 1: Use the daylight in the morning

Natural light is one of the most important timekeepers for our internal clock.

Therefore, try to get some daylight as early in the day as possible. A short walk, walking to work, or even just a few minutes outdoors can be a good opportunity.

Tip 2: Stick to a regular sleep schedule

Especially after the time change, it can help to go to bed and get up as regularly as possible.

Try not to completely change your sleep rhythm, even on weekends. This will give your internal clock a reliable orientation.

Tip 3: Pay attention to the correct bedroom temperature

It's cold outside, but that doesn't mean your bedroom has to be especially warm.

A pleasantly cool sleeping environment is often perceived as conducive to sleep.

It's important that you're neither too cold nor too hot. Therefore, adjust your bedding and sleepwear to the actual room temperature.

Tip 4: Stay active even in winter

When it gets dark early outside, the motivation for sports or walks is sometimes lower.

Regular physical activity can improve sleep quality.

You don't need to do an intense workout every day. Walks and moderate exercise can also be beneficial.

Tip 5: Create a relaxed evening routine

When it gets dark earlier outside, we often spend more time in front of the television or Smartphone.

Try to consciously take time to switch off before going to sleep.

A book, calming music, or a warm shower can help to end the day in a relaxed way.

You should try to reduce particularly bright light in the late evening, as it can affect your internal clock.

Tip 6: Adapt your sleeping environment to winter

In winter, not only do the temperatures change, but also the demands placed on our bedding.

A suitable duvet, a comfortable pillow and breathable materials can help create a pleasant sleeping environment.

Also, make sure to ventilate your bedroom regularly and don't turn the heating up unnecessarily.

Because even in winter, a comfortable sleeping environment is an important basis for restful nights.

Your winter sleep checklist

Here's a summary of the most important tips:

• Try to get some daylight every morning.

• Maintain regular sleep times.

• Do not overheat the bedroom.

• Get enough exercise, even in winter.

• Reduce bright light and screen time in the evenings.

• Adjust the duvet and sleeping environment to the temperatures.

You don't have to change your entire sleep routine. Often it's already worthwhile to pay attention to individual habits and find out what works best for you personally.

8. Conclusion: Good sleep also requires the right rhythm in winter.

The switch to winter time gives us an extra hour, but at the same time it brings a change to our usual daily rhythm.

In addition, there are shorter days, less daylight, and a daily routine that often shifts more indoors during the winter months.

All of this can influence how awake we feel during the day and how well we sleep at night.

However, this does not mean that poor sleep in winter is unavoidable.

Often, even small changes can make a difference: more daylight in the morning, regular sleep times, sufficient exercise, and a sleeping environment that is suitable for the cold season.

If you are often tired in winter, it is therefore worth looking not only at the time change, but also at your daily habits.

Because even as the days get shorter, one thing remains the same: Restful sleep is important at any time of year.