The winter season affects your sleep more than you think. The distinct changes you notice is the drop in temperature and the ever longing darkness making the days seem considerably shorter.
Recently, with the weather colder than usual, it will have affected your sleeping pattern or schedule. However, there are ways to improve your sleep during the winter season.
Take a look at our top tips:
Start Your Morning with Light
Daylight is very limited during the winter season, which is why it is recommended to try and get outdoors in the morning to take advantage of the first few hours of daylight. This is to prevent you from feeling sluggish and tired throughout the day.
Resist Your Urge to Nap
It’s true we all feel more tired during the winter season; however it is unhealthy to get into the routine of sleeping more. The more you sleep during the day, the greater the impact this will have on your sleeping routine at night.
Exercise improves your sleep quality, however, we feel less motivated to exercise during winter. But making a commitment to exercise for at least 30 minutes most days can help you expend extra energy during the day and sleep more easily at night.
Keep an Eye on Your Heating
We are all guilty of using our heating considerably more during the winter months; however it does not help your sleep. Overheating can leave you feeling restless and too warm at night which can impact your sleep.
How Does the Winter Affect Your Sleep?
There are three major elements of winter that can affect your sleep; these are:
• Lack of light – Serotonin and melatonin are two hormones vital for a regular sleep routine. Serotonin is activated by exposure to natural light; it helps you feel more energised. Melatonin is produced as light begins to fade; it helps you feel more relaxed and ready for sleep. Low light levels can leave you feeling tired.
• Colder temperatures – cold air affects your body’s melatonin production. This can disrupt your natural sleep cycle. As a result, you may experience more broken sleep, and wake up feeling tired.
• Change in eating habits – during winter, we eat more sugary, fat-laden and high-calorie foods. These types of foods impact the body’s hormone levels that can disrupt your sleep cycle.
We hope you have enjoyed our top tips to improve your sleep during the winter season.