Lie down and get cozy. You’re going to sleep more this winter

Every year we lose an extra hour of daylight when we turn back the clocks, and the sudden, early onset of darkness has its consequences. Our bodies tend to get tired when the sun goes down, and you may be quietly wondering, “Is it just me, or will I sleep more this winter?”

If you’ve ever sat at your desk with heavy eyes, you’re not alone. A recent one research from the American Academy of Sleep Medicine shows that 34% of Americans report sleeping more in the winter. This is why.

Is it normal to sleep more in winter?

Our body receives signals from the sun when it comes to waking and resting periods. When it’s clear outside we’re supposed to stay active, but when the sun goes down it can be a different story.

It all has to do with the sun and our body’s circadian rhythm. According to a recent study by researchers at the Charité Medical University of Berlin: the sun sets the clock of the human body. When the length of the day and exposure to light change, our bodies change in response and crave the sleep that normally accompanies nighttime. After all, darkness usually means the difference between when it’s time to rest and when it’s time to function. The decrease in sunlight causes an increase in melatonin, which promotes sleep. At colder temperatures our metabolism increases, which increases the need to sleep more in winter.

Benefits of more sleep this winter

Experts recommend that adults sleep average 7 hours or more per night. This is important because there are several benefits to getting enough quality hibernation.

• Stronger immune system: Good sleep is associated with a stronger, healthier immune system, which means you get sick less often. Those who get enough sleep do lower rates of heart disease and diabetes.
• Lower weight: Healthy sleep patterns, along with a good diet and the right vitamins, can actually impact your weight. Those who sleep seven hours or more have a lower risk of obesity than those who sleep less.
• Better mental health: You would be at a higher risk of anxiety and depression if you don’t get enough sleep.
• Better mood: Depression and seasonal affective disorders are common during the winter months, but getting enough rest is also possible combat these symptoms and show an improvement in mood.

How to combat excessive winter sleepiness

Don’t worry. There are ways to get more sleep in the winter so you can look and feel your best.

Make sure you get sunlight first thing in the morning

Sunlight prevents melatonin, the sleep hormone, so surround yourself with sunlight as soon as you wake up. Open the blinds and curtains in your home to welcome as much natural light as possible. Vitamin D has proven play a role in sleep regulation, helping you sleep better at night and feel more alert during the day.

Get some practice

Make sure you set aside some time for exercise every day. Morning exercise can be especially helpful, as it helps the body wake up after a long night’s sleep. A simple walk around the neighborhood can give you a good dose of vitamin D and help you maintain a more balanced circadian rhythm. To get started, consider asking a friend or family member to walk with you or join an exercise group.

Keep naps short

It may be tempting to take a long nap, but try to stick to power naps that can help boost your productivity throughout the day. Afternoon naps should last 20 minutes so you don’t fall into REM sleep, which can leave you feeling even more tired than before you napped. Pay special attention to your bedroom; There are ways to make your bedroom extra cozy this winter.

Limit screen time before bed

Exposure to light can disrupt your sleep cycle and prevent you from sleeping well. When the body sees light, it can slow down its movement production of melatoninwhich keeps you alert when you need to taper off. To get the best sleep possible, avoid electronics and TV before bed so that your body has time to rest before going to sleep.

Watch your fluid intake

Be careful about how much you drink before bed so you don’t have to pee so much in the middle of the night. More than one third of adults wake up at least twice to go to the toilet, which interrupts your REM sleep and makes you feel more tired than usual. To help, limit your fluids before bed and contact your doctor if incontinence becomes a regular problem.

Adjust your thermostat

Pay attention to the temperature in your bedroom. Temperature can affect production of melatonin, which means your body struggles to find rest when it’s too hot or too cold. Instead, studies show that the perfect temperature for sleeping is around 65 degrees.

In short

If you feel like you sleep more in the winter, you’re not alone. It is normal for your sleep habits to change during the winter months due to the decrease in sunlight, resulting in an increase in melatonin. A few changes, such as exercise and adjusting the thermostat, can help you not only sleep better, but also live a healthier life with a stronger immune system and stronger mental health. Ultimately, you could even live longer if you maintain the best sleep habits for your body.