What Happens When Seasonal Changes Disrupt Our Sleep
“Seasonal transitions—especially the darker mornings and shorter days of fall and winter—can unsettle our internal body clocks,” says Michael Terman, PhD, President, Center for Environmental Therapeutics in Worcester, Massachusetts.
As sleep drifts later, mood and alertness can decline. Dr. Terman notes this can occur at any age though women in their child-bearing years, teenagers, and individuals with special needs who spend most of their time indoors are most vulnerable. Often, they don’t recognize what’s happening, which makes observation and monitoring by family and caregivers important.
Caregiver Tips That Improve Sleep and Mood
- Anchor the day with morning light. Natural daylight within the first hour after waking is the strongest reset signal for the body clock. Position chairs or activity spaces near east-facing windows, or escort clients outside for even a brief time.
- Supplement with bright-light therapy. The Center for Environmental Therapeutics (CET) offers free resources on beginning light therapy.
- Try dawn simulation for a gentle wake-up. Dawn simulators gradually increase light levels before the alarm, making it easier to transition to wakefulness—helpful for those with dementia or mobility challenges.
- Maintain predictable daily routines. Keep wake-up times, meals, exercise, social activities, and bedtime on a regular schedule. Don’t confuse the body's internal clock and exacerbate seasonal effects.
- Encourage physical and social activity. Especially in the first half of the day, this enhances the benefits of morning light and increases alertness.
- Limit evening light exposure. After sunset, keep the lighting warm and dim. Bright, cool-colored light in the evening can delay the release of melatonin, making it harder to fall asleep.
- Watch for subtle warning signs. Signs of circadian disruption may include fragmented sleep, increased daytime napping, irritability, or “sundowning” in dementia. These often worsen in low-light seasons.
Tips to Support Family Members and Individuals through Seasonal Changes
- Visit in the morning when possible. Shared morning light—whether outside or by a sunny window—can boost energy and help reset the body clock.
- Encourage routine. Even when you cannot be present, you can emphasize the importance of consistent waking hours, meals, and bedtime. A predictable schedule supports stable sleep and mood.
- Check in on seasonal mood and sleep. Ask about changes in alertness, energy, or mood during seasonal shifts. These can signal the need for light adjustments or routine tweaks. Keep in mind that difficulties can start at any time from early fall to early winter, which makes it important to look for the onset.
- Help prepare for seasonal changes by beginning light therapy or increasing exposure to daylight before the season fully changes to get ahead of symptoms.
- Support evening calm. Encourage relaxing, low-light evening routines—such as reading, conversation, or listening to soft music—instead of bright screens (including cellphones).
More Tips for Managing Circadian Rhythm
- Personalize the light timing. Some people respond best to light earlier in the morning, while others respond slightly later. Take CET’s Chronotype Self-Test to discover your natural sleep-wake patterns and find the best time for you. Keep a log to track changes in mood, alertness, and sleep, allowing you to fine-tune your timing.
- Respect sleep drive. Avoid scheduling stimulating activity or bright light in the two hours before bedtime.
- Seasonal consistency matters. Make a habit of getting morning light and continue on a stable routine through all seasons so the transition into darker months is less abrupt.
- Combine light and behavior. Light works best when paired with daily movement, social interaction, and a healthy lifestyle, including a sleep environment.
Our brain’s “clock,” Dr. Terman says, responds most strongly to morning light. Without it—especially in the darker seasons—our rhythms can drift, leading to poor sleep, low mood, and reduced functioning. By providing consistent light cues and daily structure, caregivers and families can help their loved ones maintain balance and alertness throughout the year.
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