Sound sleep is the key to holistic well-being, but its benefits are often underrated. Not getting enough rest can make you sick and lower your energy levels. That’s only the tip of the iceberg. Several research studies show the far-reaching effect of sleep deprivation on work efficiency, mood, and cognitive performance.
Unfortunately, one in three Americans reports sleep deprivation, getting less than the recommended seven hours. Additionally, 30% of adults struggle with short-term insomnia, and 10% have long-term insomnia. Almost 4% of American adults rely on medication to resolve insomnia and related disorders.
Lack of awareness is a factor in this context because sleep deprivation is treatable in most cases.
Did you know it could be related to seasonal swings? Yes, seasons can influence sleep patterns and quality in several ways. The good thing is that you can address seasonal issues with a few lifestyle changes instead of adopting medications for a lifetime.
Here are a few actionable strategies to fine-tune your bedtime habits and sleep patterns with the changing seasons:
Sleep and Seasons: Understanding Circadian Rhythm
Mustering the energy to leave the bed on a winter morning is a challenge for most people. Hitting the snooze button is a temptation at this time of the year. There’s a scientific reason behind the feeling of getting a few more minutes in bed even after a long winter night. According to new research, humans need more sleep during winter than in summer.
Studies show the role of melatonin, the sleep hormone, in seasonal sleep patterns. During the summer, melatonin is released earlier in the evening. You want to hit the bed earlier and leave it at sunrise. It happens because increased light exposure causes fatigue at an earlier time in summer. The body adjusts its internal biological clock according to the light exposure timelines.
As the winter months set in, the lack of sunlight leads to vitamin D depletion. Since this essential vitamin maintains the melatonin levels and sleep-wake cycle, you tend to feel a lot more tired during the colder months. You may even get a more restful slumber under the covers due to the cooler air at this time of the year.
Your circadian rhythm takes environmental cues to reset your body’s internal clock and ensure you wake and sleep at apt times according to the season. It is nature’s mechanism to adapt the human body according to the hours of daylight and darkness in specific seasons. When it’s dark outside, your circadian rhythm commands your body to sleep.
Actionable Sleep Strategies for All Seasons
Getting good sleep requires more than a routine aligning with the daylight hours and seasonal changes. A few lifestyle modifications can help you get a restful slumber, regardless of the seasons. Here are a few actionable strategies to get enough quality sleep.
Watch Your Diet
Eating the right diet can help you rectify your sleeping patterns. Foods rich in vitamin D are ideal for a winter diet. Eat light and easily digestible meals, and avoid oily and sugary foods that cause bloating. Steer clear of alcohol and coffee as they can keep you awake all night.
Skip eating before going to bed, and time your meals at least a few hours before bedtime. The habit can also help you with weight management.
Improve Your Energy Levels
Surprisingly, improving your energy levels can keep your sleep cycles on track during all seasons. A daily workout routine can help you stay energetic during the day. You feel ready to hit the bed in the evening after a busy day.
Try adding a meditation schedule to your bedtime schedule to relax your body and mind for a restful night.
Ensure the Right Environment
The right environment is another factor determining your sleep patterns. A cozy and comfortable bedroom ensures a sound slumber. According to Mattress Verdict, a quality mattress is the best investment to prevent sleep-related issues.
You shouldn’t skimp on it because restful nights are worth a fortune. Regulate the indoor temperature and lighting to create the perfect ambiance.
Ditch the Gadgets
Gadgets like laptops and cell phones are sleep killers in all seasons as they emit harmful blue light. Commit to ditching them at bedtime to ensure healthy sleep patterns.
Leaving your gadgets outside the bedroom is a great idea. If you want entertainment at bedtime, integrate reading or music into your daily ritual.
Sleeping Well in All Seasons
Sleeping well in all seasons isn’t a big feat because you only need to align your rhythm and adopt clean habits to keep your schedules on track. Remember that your circadian rhythm can do the heavy lifting, provided you do not ruin it with the wrong lifestyle practices. Follow these strategies to do your bit to realign your sleep patterns with the changing seasons.
