The cold weather is affecting a large number of Aussies, especially in Sydney and Brisbane. However, it’s not just the temperature that’s dropping. Residents everywhere struggle to get a good night’s sleep in the middle of the cold weather. So, how to improve sleep during winter?
Why winter affects sleep quality?
Sleeping during the cold front can stir up long nights and wreak havoc on sleep quality. If you’re affected by the freeze, here’s what you need to know.
Less sunlight. Days become shorter and the amount of sunlight exposure affects the circadian rhythms of many people. In fact, the dark days can trick your mind to dozing off during the day and wonks up your nightly routine. This, in turn, can make you feel lethargic, sleepy, and sluggish during the day. You can either suffer from oversleeping or under-sleeping.
Seasonal affective disorder (SAD). Are you sad because of SAD? It’s no joke. There is a thing called seasonal affective disorder where winter days affect your mood and emotions. That’s because it affects hormones, circadian rhythms, and sleeping habits enough to disrupt how you feel. And when you’re depressed or anxious, you further disrupt your sleep quality. What’s more, it can lead to insomnia and daytime lethargy.
Dry air leads to sleep apnea. Winter always makes the air dry and humidity which can also cause drier mucous membranes. This leads to poor breathing when you sleep, thus causing you to snore when you sleep. If your sinuses are irritated, it can obstruct sleep at night, causing you to wake up constantly.
To improve sleep during winter, try walking during mornings, eating right, exercise, and using a humidifier to battle the cold weather.
Tips to improve sleep during winter
If you find cold months hard and you see yourself tossing and turning at night, heed our tips improve sleep during winter season. Here are ways to reset your body clock and get the sleep you need.
Get light during day hours
The limited daylight can have a huge impact on a person’s body clock. The constant darker days trigger your melatonin, the hormone responsible for preparing you to sleep. That’s why you need to go out at least 20 minutes and get all the sunlight you need. If it’s not possible, sit by the window and catch the first few sunrises of the day.
Don’t forget to exercise
Exercise gives you that added energy you need to get through the day. It also helps reset your body clock by being active during the day and getting that sleep at the right hour. What’s more, exercise beats SAD, which a lot of Aussies catch during winters.
Don’t hibernate and overeat
Overeating and hibernating during winter is a bad strategy to pull off during the season. A large meal before nighttime can lead to heartburn, bloating, and stomach uneasiness that will disturb you at night. Besides, you’ll put on more weight which is bad for your health.
Keep warm, but don’t overheat
Stay warm this winter, but don’t blast the heater to full levels. Cold temperatures are favorable for a sound sleep. If you’re sleeping a little hot at night, turn down the heat and let the cool air take you to slumberland.
Use a humidifier
Dry air during winter can cause itchy skin and parched throats. Make use of a humidifier to prevent mucous membrane to clog your airways. This will lead to loud snoring or obstructive sleep apnea (OSA) and can disrupt your sleep at night.
Eat nutritious food
Eat vitamin-rich food like green leafy vegetables and fruits to keep level with your hormones. It can give you enough energy during the day and lets you sleep well at night by inducing melatonin at the right time.
Change your bed
Changing your mattress and linens conducive to the weather is a sure way to survive sleep blues during the winter season. Not only the fresh linens will make you more comfortable, but the fact that it’s geared for winter can prep you at night for a good rest. You can make use of memory foam mattresses to keep you warm, and thick comforters to tackle the cold problem.