By Jenny Q, The Sleep Snob
When the sunlight hours get shorter, it gets darker quicker, and temperatures drop…to quote the famous Game of thrones and instant imagery that pops up..”Winter is coming!”
For me, it’s time to hibernate like a bear.
As a warm-blooded mammal, I believe that we are meant to hibernate, or at least some version of hibernation.
As the sun sets earlier, we produce more melatonin as a result of less sunlight, making us feel sleepier. As the temperature drops, the drop in our own body temperature induces sleep and makes us want to bundle up and cuddle up.
Our circadian rhythm naturally adjusts to our environment, taking into account the lack of sunlight and lower temperatures, making us feel tired earlier, and requiring more sleep.
Maybe winter was created so that we, as humans, could take this time to sleep longer, stay inside and rest.
But apparently, especially those of us in the northern hemisphere, we decided to act like winter isn’t a big deal and to continue the same productivity and living standards as the warmer months. *eye roll here*
When I think of winter, the one thing that brings me a warm fuzzy feeling, is the idea of cozying up with multiple blankets, hot cocoa in hand, perhaps in front of a fireplace and a tv with a movie or some binge-worthy shows. If there’s a time to subscribe to all the streaming subscriptions, winter’s the time.
But our tendency to want to cuddle up and stay inside from the cold, makes us less active.
And what else do we want to do when we’re cold? We’re likely to reach for comfort foods, and a lot more of it too.
These behaviours combined with the seasonal change, may cause our bodies to have a hard time adjusting and getting good rest.
Because the sun is rising later and setting earlier, our circadian rhythm, most impacted by light, becomes irregulated. That's why some of us may end up feeling tired all day but then find it hard to fall asleep at night.
As winter is also known as cuddle season, we tend to stay inside more and over-expose ourselves to artificial lighting (computer screens, our smartphones, TV, indoor lighting, further impacting our circadian rhythm and even our hormones. And if you’re still on your devices later into the night, you probably know by now, that the blue light will inhibit your melatonin, making it hard to fall asleep, even causing insomnia.
Summary: Why we feel more tired and sleep more during winter
Cold temperature
Less sunlight and Vitamin D
Changes in activity levels
Changes in Eating habits
Indoor lighting
Knowing that we’re more tired and need more sleep during the winter, how can we use this to our advantage to actually sleep better?
Maintain consistent schedule - Even though our circadian rhythms are affected, try to maintain a consistent schedule as much as possible by waking up at the same time and going to bed at the same time. But because the sun rises later, if it’s possible, wake up at a later time than your usual schedule. That way you’ll get more sleep as well.
Stay active - It’s hard to be motivated to workout when it’s freezing out, let alone go outside and make it to the gym. But maintaining and even just getting in some exercise will help you feel more alert when there’s a limited amount of sunlight, and give you better sleep quality during the night.
Take your Vitamins - Because you’re not getting as much sunlight, you’re not getting enough Vitamin D. So make sure you pop these little pills, and because you’re not getting enough sunlight, you can increase your dosage to at least 5000 IU, but make sure you also take Vitamin K2 as they work together. In the evenings, taking Magnesium and other relaxing supplements such as Glycine or herbs such as Valerian root will reduce your winter restlessness and improve your sleep.
Control your room temperature - It’s cold outside so you probably have your heat turned way up, but turning it too high can make it harder for you to fall and stay asleep when it gets too hot. Instead, set it at max automatic up to 22 - 23 degrees celsius, and use a warmer blanket or duvet instead. High heat also makes the air dry taking away from the moisture in the room, making your skin, nasal, and throat feel dry and uncomfortable.
Use a light therapy lamp - again, because there’s less sunlight, we want to help regulate our circadian rhythm with light. Using a light therapy lamp will help with that, as well as boost your mood, and energy.
Go outside when it’s not too cold or sit by the window for light - keep an eye on that temperature app on your smartphone, and plan to go outside to get some fresh air and sunlight when it’s not too cold out! And the days when you’re working inside or stuck inside because of the snow or cold, make sure you sit by the window to absorb some sunlight.
Watch your blue light use - artificial lighting especially blue light from our devices hinder our sleep, so make sure to put them away at least an hour before bed.
Plan some winter festivities to look forward to help you get through the winter blues - Those of you that love winter, cheerios! But those of you that don’t, and want to hibernate inside - plan a few activities with friends and family, even if they are inside, to boost your mood. Better mood = better sleep.
Watch what you’re eating - isn’t it hard eating just a salad when it’s cold out? We want carbs and comfort foods to make us feel warm and satisfied, and that’s ok because our body wants to pack on the extra fat to keep us warm. It’s only an issue when you’re selecting unhealthy foods for that comfort, and not being active on top of that.
Purchase a heated mattress or heated blanket - some might find it hard to sleep when it’s hot, some of you might find it hard when it’s too cold. Purchasing a heated mattress or blanket will keep you warm and lull you into sweet dreams, without blasting the heat.
Know your limits - with the holiday shopping, and food prepping, holiday parties, and events - your schedule will be busy, but don’t push yourself past your limit. When you are tired, your body and mind is telling you that it needs to rest.
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