Why Your Sleep Feels “Off” in November — And a Gentle Strategy to Support It
Child waking up in the morning, cozy under soft bed sheets, sunlight gently streaming into the room, peaceful and calm atmosphere.
As we head into November in Alberta, many people notice their sleep feeling a bit “off.” Shorter days, darker mornings, and colder weather all influence the signals that guide our internal clock.
With sunrise around 8:15–8:30 a.m. in areas like Edmonton or Whitecourt, the brain receives less early-morning light — one of the strongest cues for waking up. When this light cue arrives later, the circadian rhythm can shift as well.
If you’ve been feeling groggy, having trouble falling asleep, or waking up less refreshed, you’re not alone.
How Seasonal Darkness Affects Your Sleep
Your circadian rhythm depends on two key elements:
Morning light, which tells the brain “day has started”
Consistency, especially your wake-up time
When mornings stay dark longer, melatonin (the hormone that helps you feel sleepy) can remain elevated into the morning. This can leave you feeling out of sync and make it harder for your sleep to regulate itself.
A Gentle Strategy You Might Try
If your sleep has been feeling irregular, one simple and evidence-based strategy to experiment with is:
Choose a wake-up time and keep it fairly consistent each day — as consistently as feels realistic for your life.
A steady wake-up time helps anchor your internal clock and can gradually:
Improve the ease of falling asleep
Stabilize your sleep-wake rhythm
Support mood and daytime energy
Pairing this with morning light exposure — even dim winter light — can strengthen the effect. A 10,000-lux light-therapy lamp is another well-supported option during darker months.
Other Small Ways to Support Your Sleep
✔ Open your blinds as soon as you wake up
✔ Step outside briefly in the morning, if possible
✔ Establish a calming wind-down routine in the evening
✔ Limit bright screens close to bedtime
✔ Keep meals and movement somewhat predictable during the day
You’re Not Alone If Sleep Feels Harder This Month
Seasonal shifts can meaningfully affect sleep, mood, and energy. With some gentle adjustments, many people find their sleep becomes more predictable and restorative again.
If you’d like support in understanding your sleep pattern or building routines that work for you, I’m here to help.
— Tina Gal, Registered Psychologist
