By Emporium 419 | January 2026
DISCLAIMER: The information in this article is for educational purposes only and is not
medical advice. These statements have not been evaluated by the Food and Drug
Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease.
Always consult your healthcare provider before starting any new supplement, especially if you have a medical condition or take prescription medications.
The 3 AM Problem
It’s 3 in the morning. Again.
You’re staring at the ceiling, wondering why sleep suddenly feels impossible when it was
fine just a couple months ago.
The answer isn’t in your head. It’s in the sky. Or rather, the lack of light in it.
Winter sleep struggles are real, and there’s science behind why shorter days throw off your
body’s sleep patterns.
Let’s talk about what’s happening in your body and what people have used for sleep
support during darker months.
The Science: Your Internal Clock Gets Confused
Your body has an internal clock called the circadian rhythm. It’s regulated by exposure to
natural daylight - specifically morning and daytime sunlight.
When winter days get shorter and darker, this clock gets confused.
Research published in the Journal of Biological Rhythms shows that reduced daylight
exposure in winter significantly affects circadian regulation. Fewer daylight hours mean
your body produces melatonin (your sleep hormone) at different times than it should.
The result? You might feel:
- Tired during the day but wired at night
- Unable to fall asleep at your normal time
- Waking up multiple times
- Never feeling fully rested
Add in cold weather (which can cause discomfort that keeps you awake) and less physical
activity, and you’ve got a perfect sleep-disruption situation.
Beyond Light: Other Winter Sleep Disruptors
Cold Discomfort
When your joints and muscles ache from cold weather, that discomfort can keep you awake or wake you up throughout the night.
Stress and Overstimulation
Winter often brings:
- Financial stress
- Social obligations
- Family dynamics
- Schedule changes
All of this activates your stress response, making it harder to wind down at bedtime.
Less Movement Shorter days and cold weather often mean less outdoor activity. Less physical activity during the day means less sleep pressure at night.
Screen Time We’re inside more. That usually means more screen time. Blue light from devices suppresses melatonin production even more.
Winter Sleep Basics
Natural sleep support works best when combined with good sleep habits. These are things
everyone can do:
Light Exposure:
- Get outside during daylight hours when possible
- Even 15 minutes of morning light helps regulate your clock
- Dim lights in the evening
Temperature:
- Keep bedroom cool (65-68°F is ideal)
- Use warm blankets rather than overheating the room
- Cold room plus warm covers equals better sleep
Routine:
- Same bedtime and wake time (even weekends)
- Wind-down routine 30-60 minutes before bed
- No screens an hour before sleep
Movement:
- Physical activity during the day
- Even a short walk helps
- Just not too close to bedtime
Stress Management:
- Deep breathing
- Reading
- Gentle stretching
- Whatever helps you decompress
Natural Sleep Support Options
Many people turn to plant-based options for sleep support. CBD and CBN combinations
have become increasingly popular for this purpose.
Hemp-Derived Cannabinoids
CBD and CBN combinations are commonly used for sleep support.
CBN (cannabinol) is a minor cannabinoid that appears in aged hemp and is often associated with promoting relaxation.
When combined with CBD, many people report this supports their evening wind-down
routine.
These work with your body’s endocannabinoid system. This system plays a role in
regulating various functions, including sleep-wake cycles.
Common Options
Many people use:
- CBD/CBN gummy combinations
- THC/CBN formulations (hemp-derived, legal amounts)
- Syrups or tinctures taken before bed
- Infused drinks as part of evening routine
The key is finding what works for YOUR body and using it consistently.
What to Realistically Expect
What they ARE:
- Dietary supplements containing hemp-derived compounds
- Commonly used to support relaxation and sleep patterns
- One tool in a broader sleep hygiene approach
- Part of many people’s evening routines
What they are NOT:
- Sleep medications or prescription drugs
- Guaranteed to work the same for everyone
- A replacement for good sleep habits
- Intended to diagnose, treat, cure, or prevent insomnia
If you have persistent sleep problems, talk to your healthcare provider. Sleep issues can
indicate underlying health conditions that need medical attention.
How People Typically Use Sleep Support Products
Timing
Most people take sleep support products 30-60 minutes before their desired bedtime.
Starting Point
Start with the lowest suggested amount. You can always adjust after a few nights.
Consistency
Like we’ve discussed before, consistency matters. Give products 5-7 nights to see how they
work with your system.
What Customers Report
Note: These are usage reports from customers, not company claims. Individual results vary.
“I take a CBD/CBN gummy about an hour before bed as part of my routine”
“I use the syrup on nights when my mind won’t stop racing”
“The THC/CBN option helps me stay asleep through the night”
“I combine it with my regular sleep habits like a warm bath and no screens”
Research References
Numerous studies completed over the past 20+ years have confirmed the significant impact
that daylight exposure has on your body’s internal clock and sleep patterns. For this article,
we’re focusing on three key findings:
1. Melatonin Production Changes (2001)
A landmark study in Archives of General Psychiatry found that melatonin production
duration increases significantly in winter, directly disrupting sleep-wake timing (Wehr et
al., 2001).
2. Circadian Rhythm Phase Delays (1992)
Research in Journal of Biological Rhythms documented that reduced winter light exposure
delays your circadian rhythm phase, making consistent sleep schedules harder to maintain
(Kohsaka et al., 1992).
3. Mood and Sleep Connection (2005)
A comprehensive review in Psychiatry confirmed that shorter winter days affect both mood
regulation and sleep quality, showing these effects are interconnected (Roecklein & Rohan,
2005).
Full Citations:
1. Wehr TA, et al. (2001). “Effect of seasonal changes in daylength on human
neuroendocrine function.” Archives of General Psychiatry, 58(1): 69-75.
2. Kohsaka M, et al. (1992). “Effects of short photoperiod and low illuminance on
human circadian rhythms.” Journal of Biological Rhythms, 7(4): 327-334.
3. Roecklein KA, Rohan KJ. (2005). “Seasonal affective disorder: An overview and
update.” Psychiatry (Edgmont), 2(1): 20-26.
Final Disclaimer
IMPORTANT - PLEASE READ:
The information in this article is for educational purposes only. It is not intended as
medical advice and should not be used to diagnose, treat, cure, or prevent any disease or
sleep disorder.
These statements have not been evaluated by the Food and Drug Administration. Our
products are dietary supplements, not medications.
If you experience persistent sleep problems, daytime fatigue, or suspect you have a sleep
disorder (such as sleep apnea, insomnia, or restless leg syndrome), consult your healthcare
provider.
Hemp-derived products can interact with certain medications. Always talk to your doctor
before use if you take prescription medications, especially sedatives or sleep medications.
Individual results vary significantly. What works for one person may not work the same for
another. START LOW AND GO SLOW when trying any new supplement.
Emporium 419 | Paris, Tennessee | Old remedies for a new generation
