The temperatures are now starting to drop, and the days are shorter. The change in the seasons may impact your sleep routine. Of course, the obvious way to stay warm and sleep well in colder weather is to throw on an extra blanket. But there's more to sleeping well in winter.

Cold weather and all that comes with it, dry air, comfort foods, and lack of sunshine, may mess with your sleep. If you are facing a lack of sleep consistently, do check buydiazepamuk to buy proper sleeping aids for yourself. 

Here are our sleep tips to ensure you get a warm, cosy night's sleep this winter. 

Get Light in the Morning

It may be enticing to avoid the cold by remaining inside for the whole day. Still, natural light exposure is the most potent factor regulating our sleep patterns, also known as circadian rhythms. For example, fewer hours of daylight in the winter may significantly impact a person's sleep-wake cycle. This is because sunlight suppresses melatonin, a hormone that induces sleep. 

We sleep better when melatonin is secreted. So it generally gets secreted about 1-2 hours before sleep. But morning light may not be as bright during the winter, so daytime melatonin production might be suppressed less than in the summer. Furthermore, the sun sets earlier, and melatonin levels rise earlier in the afternoon or evening. Therefore, we are less likely to get significantly good high and low levels of melatonin secretion. It means we may feel more sluggish and sleepy during the day. We also don't get the extra push at night to help us relax for bed. 

To counteract these seasonal changes, get outdoors in the morning, soon after the sun rises. If that's not possible, try to sit by a window during the early hours of daylight. 

Resist the Urge to Nap

We may feel sluggish or want to stay in bed longer during the winter. However, there is no biological explanation for more sleep during winter. Sleeping more than usual or napping during the daytime makes it challenging to fall asleep quickly or stay asleep at night. And as comfy as the bed might be, it's not a good idea to stay there during the day. Do not associate your bedroom with anything wakefulness-promoting. It also helps regulate melatonin secretion on time by avoiding bright light at night. 

The dark, often dreary winter days make napping sound very appealing. Napping during the day reduces the hunger for shut-eye come nighttime and might be better if you have trouble falling asleep at night or suffer from insomnia. However, some people have to nap to assist them through the day, so if you must, consider if it's likely to decrease the duration to get enough sleep at night. 

Don't Overheat Your House

Although it might be tempting during the winter weather season to up the heat, hot environments are physiologically activating. As a result, they may interfere with the onset or maintenance of sleep. During certain sleep stages, the body does not thermo-regulate too much, so if the environment is hot, it may lead to sleep disruptions. 

The worst is when the bedroom is on the first floor, and as heat rises, it tends to be the warmest portion of the house. So if you feel extra warm and restless at night, try turning down the heat or dropping a layer of bedding to see if that helps.

Consider Using a Humidifier

Cold temperatures outside often mean dry air inside. Dry air, for some, may cause respiratory ailments (sore throat, dry nasal passages, and chapped, dry, itchy skin). It may also increase your odds of a cold or flu which prevents quality and restful sleep. A humidifier can add moisture to your home. The Environmental Protection Agency (EPA) recommends that the air be between 30 and 50% humidity.

Seasonal Affective Disorder (SAD) Symptoms

SAD is a type of short-term depression triggered by changing seasons. For example, when the temperature drops and the sunshine are scarce, it may affect your mood. Research shows that it can also cause sleep disorders, notably hypersomnia, excessive daytime sleepiness or more time spent sleeping at night. So if you notice symptoms, talk to your doctor for medical advice. The potential treatment options include light therapy, cognitive behavioural therapy, Vitamin D supplements, or antidepressant medications. 

Try to Fit in Regular Exercise

It may be tricky to stay motivated when the days are cold and dark. But keeping up with regular exercise can improve the quality of your sleep. Even a brisk walk outside during your lunch break will help prevent you from becoming groggy and help you feel relaxed come bedtime.

The impacts of exercise on sleep are promising. Exercise reduces sleep latency, the amount of time it usually takes to fall asleep. It increases the quantity of slow-wave sleep (SWS), also known as deep sleep. It takes place when it's difficult to wake up. The brain releases low-frequency, high-amplitude delta waves that cause heart rate and respiration to slow down. The benefit here is for the functioning and restoration of our immune systems, which is especially important during this time of year.

Conclusion

Keep the winter season from throwing you off a healthy sleep schedule. Instead, try these simple sleep tips for consistent, well-deserved sleep all winter.