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Winter has arrived, and that means bundling up in
layers, increased indulgence in high-calorie foods and light-shortened
evenings are the new normal. But how does your sleep fare during these
chilly months? As this time of the year ushers in less sunlight, colder
air and holiday indulgences, it can have a significant impact on the
human sleep cycle, and not for the better.
"Sleep is the time for the body to rest and repair itself and get ready
for the functions of the day," Associate Physician in the Division of
Sleep Medicine at Harvard Medical School Lawrence Epstein, M.D., said.
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The amount of sleep each person needs varies by individual, but most
people need between 7.5 and 8.5 hours of sleep each night.
Lack of Sun Light
We need sunshine to help us be alert and energetic. A lack of sunlight
can make us sleepy and sluggish. During the winter months, many of us
get up in the dark and drive to work before it’s barely daylight. By the
time we leave work, it’s once again dark. We need the light to tell our
bodies it’s time to be awake. On the other hand, we need darkness and
nighttime so that our body knows it’s time to go to bed. Spend a few
minutes outside each day. Even on dreary days, it’s still good to
experience fresh air and natural light.
Lack of exercise
Because you feel tired and unmotivated during the winter months, you may
skip your exercise routine. In addition, cold weather can keep you from
getting outside and doing chores or activities that would normally tire
you out. Try to take a brisk walk or even use the stairs to increase
your movement during the day.
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Change in Eating Habits
We all like to hibernate in the winter. We feel hungrier and want to eat
warm, filling comfort foods that aren’t the best choices. But when you
eat a heavy meal in the evening, your body has to work harder to digest
it. Your full belly can actually keep you awake at night or disrupt your
sleep pattern. Keep up your healthy eating habits even in the winter,
especially if you aren’t burning as many calories.
Your house temperature
Turning the heat up may make you more comfortable on a cold evening, but
it will make it harder for you to sleep. We tend to sleep better in a
cooler room because it will keep our body temperature down. However, a
room that’s too cold can make it difficult to sleep as well. You need to
find the temperature that’s just right to help you fall asleep and stay
asleep.
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Fluctuating sleep patterns
Winter time and cold weather makes it even more appealing to snuggle
under the covers and sleep in on the weekends. Just as too little sleep
affects you mentally and physically, too much sleep on the weekends can
throw off your sleep patterns during the week. It’s best to only vary
your bedtime and wake up time by about an hour or so, even on weekends.
Winter Sickness
Winter often brings on more colds and flu. We need sleep to help heal
our body. Yet, when we get sick, it often interferes with our sleep
because we may have a sore throat, stuffed up nose, or run a fever. It
can be harder to get a good night’s sleep with cold and flu symptoms.
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If you notice you are feeling tired, sluggish and grouchy this winter,
take a look at your sleep habits. You may need to make some adjustments
to your routine and your sleep environment so that you can get a better
night’s sleep.
Tips to Improve Your Sleep during winters:
Stick to a regular sleep schedule
Set the room temperature to be cool and comfortable, but not too dry.
Turn off electronic equipment an hour or two before going to bed.
Get moving or get some exercise every day.
Try to relax before going to sleep.
Get some light exposure every day.
Try not to eat three to four hours before going to bed.
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