How Does Winters Affects Your Sleep?

By Faisal Mushtaq Gujjar 

Email:faisagujjar570@gmail.com

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.
 

 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.

 

 

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.

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.



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