Why Minnesota Winters Are the Perfect Time to Rest and Recharge
There’s something about a Minnesota winter evening that just invites you to slow down. The sun has already slipped behind the trees by the time you pull into the driveway, the snow is falling softly under the streetlights, and the couch, a warm blanket, and a cup of tea are calling out your name. If you’ve been fighting that urge to settle in early, we have a gentle suggestion…what if you didn’t?
We spend most of the year racing around from one thing to the next. Summer is packed with ball games, cabin weekends, and long evenings outside. Fall slides in, bringing back-to-school schedules and a whole whirlwind of activities. But winter is a bit different. It’s a quieter season, and it can be a wonderful invitation to rest, recharge, and give our bodies a little bit of the extra care that they’ve been asking for.
Rest isn’t lazy, and it isn’t wasted time. In fact, the benefits of sleep and relaxation extend to just about every part of your health, from your heart and your immune system to your mood and your memory. At Entira, we want to help you understand why rest matters so much, how much of it you really need, and how to make the most of the slower season that’s just ahead.
Why Winter Is a Natural Time to Slow Down
Here in Minnesota, the change in daylight is pretty hard to miss. On the winter solstice, the Twin Cities get only about 8 hours and 46 minutes of daylight, which is almost 7 hours less than we get on the longest day of summer, according to FOX 9. That’s a big change, and our bodies really notice it.
Our internal clock (also called our circadian rhythm) takes many of its cues from daylight. When the days get shorter and darker, our bodies release more melatonin, the hormone that helps us feel sleepy. The Sleep Foundation notes that less daylight can even bring on a sort of hibernation-like response, where we feel like eating more and sleeping more. So if you’ve ever wondered “why am I so tired in winter?”, that’s a big part of the answer. Your body is simply responding to the natural rhythm of the season.
Instead of fighting it, we can learn to work with it. Turning in a little earlier, building a cozy evening routine, and giving yourself permission to say no to a few extra commitments are all really easy ways to embrace the quieter season. Before we know it, the days will be long again and our calendars will be full, so why not soak up this chance to rest and recharge while it’s here?
The Benefits of Sleep for Your Body and Mind
Sleep might look like a whole lot of nothing from the outside, but there’s a lot going on inside while you rest. According to the National Heart, Lung, and Blood Institute, sleep helps your brain work properly and plays an important role in your heart, metabolism, breathing, and immune system.
Here are some of the biggest benefits of sleep:
- Your brain gets a chance to clean house – Researchers at the University of Rochester Medical Center discovered that while we sleep, the brain clears out waste products that build up during the day, including a protein that has been linked to Alzheimer’s disease.
- Your memory and focus get sharper – Sleep helps your brain sort through and store what you learned during the day, which makes it easier to concentrate, make decisions, and solve problems.
- Your immune system gets stronger – Good sleep helps your body fight off the colds and viruses that make the rounds every winter. One Carnegie Mellon University study found that people who slept less than six hours a night were more than four times as likely to catch a cold.
- Your heart gets a break – During sleep, your heart rate and blood pressure naturally dip, giving your cardiovascular system some much-needed rest.
- Your mood stays steadier – A good night’s sleep makes it easier to handle stress, keep your patience, and enjoy the people around you.
- Your body recovers – Sleep gives your muscles and tissues time to repair, which is especially helpful if you’ve been shoveling, skiing, or chasing the kids around the sledding hill.
On the flip side of things, not getting enough sleep over time can take a real toll on both your mind and body. The CDC reports that about 1 in 3 American adults don’t get enough sleep on a regular basis, and that sleeping less than seven hours a night is linked to obesity, diabetes, high blood pressure, heart disease, stroke, and mood and mental issues. That’s why the benefits of sleep are so much more than just feeling a little less groggy in the morning.
How Much Sleep Do You Need?
The CDC recommends that adults get at least seven hours of sleep each night. Kids and teens need even more to help support their growing bodies and busy brains, with younger children often needing 10 or more hours, including naps. Everyone is a little bit different, but a good sign that you’re getting enough rest is waking up feeling refreshed and making it through the day without feeling like you have to drag yourself through the afternoon.
If you’re regularly sleeping seven to nine hours but still feel exhausted, it may be worth talking with your provider. Things like sleep apnea, thyroid problems, low iron, or depression can all leave you feeling worn out no matter how much time you spend in bed. Our post on the sleep issues that might be affecting your health goes into more detail on what you should watch for.
The Importance of Rest Goes Beyond Sleep
When we talk about the importance of rest, sleep is a big piece of the puzzle, but it’s not the only piece. Rest can also mean taking a break from screens, spending a quiet evening reading by the fireplace, going for a slow walk through the snowy woods at a nearby park, or just sitting with a cup of hot chocolate and watching the snow fall. These moments of downtime give your mind a chance to reset and can help lower your stress levels too. A calmer mind also makes it easier to fall asleep at night, so you get even more of the benefits of sleep.
Winter is also a great time to slow down the pace of your schedule. It’s okay to keep a weekend or two open, to skip an event when you’re feeling stretched thin, or to choose a cozy night at home with your family over running one more errand. Those quiet moments together, whether it’s a board game night, a pot of chili simmering on the stove, or reading bedtime stories with the kids, are a form of rest that fills your cup in a different way.
Simple Ways to Settle In and Sleep Better This Winter
You don’t need a complete lifestyle overhaul to enjoy the benefits of sleep. A few small changes to your evening and morning routines can go a long way toward better winter sleep.
1. Build a Cozy Bedtime Routine
A calming bedtime routine helps signal to your body that it’s time to start winding down. Try dimming the lights an hour or so before bed, putting on your favorite flannel pajamas, sipping a cup of decaf tea, reading a few chapters of a good book, or taking a warm shower. Doing the same few things each night helps make falling asleep feel more natural over time.
2. Keep a Consistent Schedule
According to Mayo Clinic, going to bed and waking up at the same time every day, even on weekends, is one of the best things you can do for your sleep. With the sun going down so early, it can be tempting to drift off on the couch at 7 p.m., but try to stick to a regular bedtime so you’re not wide awake at 3 a.m.
3. Practice Good Sleep Hygiene
Sleep hygiene is simply a set of habits that help set you up for a good night’s rest. A few of the basics include:
- Keep your bedroom cool, dark, and quiet – It’s tempting to crank up the heat on a frigid night, but a slightly cooler room usually makes for a better night’s sleep. Add an extra quilt instead.
- Put down the screens – The Sleep Foundation suggests dimming the lights and avoiding screens for about two hours before bed, since the light from phones and tablets can make it harder to fall asleep.
- Watch the caffeine and alcohol – That afternoon cup of coffee or evening nightcap can make it harder to fall asleep or stay asleep.
- Skip heavy meals right before bed – Try to enjoy that hearty bowl of wild rice soup a few hours before you turn in.
- Jot down your worries – If your mind starts racing when your head hits the pillow, keep a notepad by the bed to write down your to-do list and set it aside to be dealt with in the morning.
For even more ideas, check out our simple sleep health tips that can help you get a better rest tonight.
4. Soak Up the Morning Light
Getting some natural light early in the day helps keep your body clock on track, which makes it easier to feel sleepy at bedtime. Open the blinds as soon as you wake up, eat breakfast near a sunny window, or take a quick walk around the block during your lunch break. Even on cloudy days, getting outside during the daylight hours makes a real difference.
5. Keep Your Body Moving
Regular physical activity can help you fall asleep faster and sleep more deeply. Just try to finish any vigorous workouts a few hours before bedtime. A snowshoe hike, a family skate at the local outdoor rink, or a gentle yoga class are all great ways to stay active during the colder months.
Are Naps Good for You?
On a snowy Sunday afternoon, there’s nothing quite like a cozy nap. And the good news is that a short nap can be a nice way to recharge. The trick here is keeping it short and not too late in the day. Mayo Clinic recommends limiting naps to no more than an hour and avoiding naps late in the afternoon, since a long or late nap can make it harder to fall asleep at night. If you find that you need a nap every single day just to get by, it may be a sign that you’re not getting enough quality sleep at night, and it’s worth bringing that up with your provider.
When the Winter Blues Are Something More
It’s normal to feel a little more tired and want to slow down when the days get shorter. But for some people, winter brings on a heavier, more persistent low mood. Seasonal affective disorder (SAD) is a type of depression that usually starts in the fall or winter when there is less sunlight. Signs can include feeling down most of the day, losing interest in the things you usually enjoy, sleeping much more than usual, craving carbohydrates, and having trouble concentrating.
The good news is that SAD is very treatable. According to the Sleep Foundation, light therapy with a special 10,000-lux light box, typically used for about 30 minutes in the morning, helps many people with SAD feel better. Talk therapy and medication can also help. To learn more, read our guest post on the onset of seasonal affective disorder as summer fades. And if you’re struggling, please don’t wait to reach out. Our mental health care team is here to help.
How Entira Family Clinics Can Help You Rest Easier
At Entira Family Clinics, we believe that rest is one of the most important parts of a healthy life, and we’re here to help you get the quality sleep you need. We’re a group of family medicine clinics serving patients across the Twin Cities’ East Metro, and our providers take the time to get to know you, your routines, and what might be getting in the way of a good night’s sleep.
If you’re feeling tired all the time, having trouble falling or staying asleep, snoring loudly, or noticing changes in your mood this winter, we’d love to help. Your provider can look into possible causes, talk through your options, and make a plan that fits your life. For more on making the most of this cozy season, check out our sleep and self-care Q&A with Stephanie Anderson, PA-C.
Are you ready to make rest a priority this winter? Schedule a visit with one of our providers at any of our clinics across the East Metro. We’re here to help you slow down, recharge, and enjoy the amazing benefits of sleep all season long.
Frequently Asked Questions
Shorter days and less sunlight can affect your body’s internal clock and lead to more melatonin, the hormone that makes you feel sleepy. Spending more time indoors, getting less exercise, and the busy holiday season can add to that tired feeling too. If you feel exhausted most of the time, even when you’re getting enough sleep, talk with your provider to rule out other causes.
Most adults still need about seven to nine hours of sleep a night year-round, but many people naturally feel like sleeping a little more in the winter because of the shorter days. Listening to your body and heading to bed a bit earlier is perfectly fine, as long as you keep a consistent schedule and still feel rested during the day.
Getting enough sleep helps your brain clear out waste, strengthens your memory and focus, supports a healthy immune system, gives your heart a chance to rest, keeps your mood steady, and helps your body recover from the day. Over time, good sleep also lowers your risk of conditions like heart disease, diabetes, and high blood pressure.
The CDC recommends that adults get at least seven hours of sleep each night. Some people feel their best with closer to eight or nine hours. Kids and teens need more sleep than adults to support their growth and development.
Not at all! Going to bed a little earlier can be a great way to get the rest your body needs during the darker months. Just try to keep your bedtime and wake time consistent from day to day, and avoid dozing off on the couch too early in the evening, which can make it harder to sleep through the night.
It’s a good idea to talk with your provider if you regularly have trouble falling or staying asleep, snore loudly or stop breathing during sleep, feel exhausted during the day even after a full night’s rest, or notice a low mood that lasts for weeks. These can be signs of a sleep disorder or another health issue that can be treated.
