For many people, autumn and winter are months associated with more rest and better sleep.
Maybe it’s because cold, dark days can send us to bed earlier, maybe because weekend mornings seem even more appealing when you hear the rain, and maybe because many outdoor activities like swimming and hiking are replaced by things we do easier in closed spaces.
It makes sense, then, that the way we sleep and how long we sleep changes in the colder months.
Investigations concluded that we are more likely to go to bed earlier in the fall and winter than in the summer, and according to the study participants spent 25 minutes more time sleeping in the winter compared to the spring.
It is believed that this may be due to melatonin production, of the hormone naturally produced by our body and associated with sleep. Melatonin production is linked to light exposure and increased day length. That means dark winter days could bring more sleepiness.
Seasonal changes can also affect the body’s natural temperature, which is important for sleep, since a drop in body temperature is a natural signal to the body that it’s time to sleep.
The human body clock, which is responsible for regulating sleep time, depends on the regularity of external clocks and schedules, such as the time we choose to eat, work, exercise, and the hours we are exposed to light. day. When the schedule and times change, so do the habits related to sleep.
However, the sleep may be more important than any other time of year during the fall and winter months, as seasonal colds and flus are more common. Research shows that sleep strengthens our immune function.
In a study of 160 healthy men and women, those who used to sleep less than seven hours were almost 4.5 times more likely to develop the common cold.
Experiment with exposure to light
If you have trouble waking up as the weather gets colder, remember that artificial blue light can help as it stops the production of melatonin (the sleep hormone) and activates the release of cortisol (the wakefulness hormone), making us feel full of energy.
Some invest in special sunrise lamps and some leave the curtains open so that daylight gradually comes in as dawn breaks.
During the winter aim to get as much light exposure as possible by going out for walks, ideally in the morning when the light is brightest and avoid wearing sunglasses. If you work indoors, sit near a window or take a walk outside on your break.
Adjust the temperature wisely
A warm room can be tempting on winter nights, but experts explain that sleeping in a very warm room can negatively affect our sleep.
We sleep better in a cooler environment, with the ideal bedroom temperature being 16-17ºC, experts say.
Go to bed and get up at the same time
In summer, our sleep routine is affected by more late nights, vacations, heat, which means that the time we go to bed differs significantly from that in winter.
However, trying to find a specific bedtime and wake up time for the winter months is a very good idea to get all the benefits of sleep that you seem to need most in the colder months.
Stay active@
Skipping a walk in the cold or swapping a run for an at-home workout is especially tempting in the winter. And while it’s important to listen to your body and get enough rest, getting outside to exercise is one of the best ways to improve your sleep.
Being active outside during the day for even just 10 minutes, boosting natural light exposure and fatigue levels, can improve your sleep quality.
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With a wealth of experience honed over 4+ years in journalism, I bring a seasoned voice to the world of news. Currently, I work as a freelance writer and editor, always seeking new opportunities to tell compelling stories in the field of world news.
