With shorter days and cooler temperatures, winter seems like the perfect time to hunker down early and get more sleep. However, and paradoxically, experts indicate that our sleep is usually of poorer quality at this time of year. Because? A recent investigation carried out by Emma The Sleep Company points out that the lack of luz that we experience during this season is one of the main causes that affect the sleep-wake cycle.
“Light is very important, as it helps us establish our circadian rhythm (or biological clock) through specialized light sensors located inside the eyes. They detect the light and dark cycle of the environment and adjust the body’s circadian rhythm to match the internal and external day.
Another of the responsible factors would be the lower light levels during the winter, which can cause the so-called Seasonal Affective Disorder (SAD), a mild or moderate form of depression that arises during the winter season. “Sleeping the same hours as in summer, exposing yourself to sunlight as much as possible, taking vitamin D supplements and playing sports can help combat it,” they add.
And finally, another reason would be the environment especially dry that predominates in homes in these months: “The dry air generated by the heating that we use to acclimatize the rooms of our houses causes a reduction in humidity in the air and can cause itchy throat, cough, eye or nose discharge , especially if you are prone to allergies or have a respiratory problem.
These high temperatures also make it difficult to fall asleep, which is why sleep specialists advise not turning on the heating at night and wrapping up warm when you go to bed.
How can this worse quality of sleep that occurs in winter affect us physically and mentally? Theresa Schnorbacha psychologist specializing in cognitive-behavioral therapy for insomnia and a sleep scientist at Emma, insists that when talking about sleep it is not only important to take into account the number of hours we sleep, but also the quality of our rest.
“Sleeping little and poorly can influence various aspects, both physically and mentally. Having a poor-quality rest will affect us at a cognitive level, causing worse performance at work or academics, our attention span and concentration will decrease, our mood will be altered, being more irritable and we will also have difficulties performing our usual tasks, with drowsiness and fatigue throughout the day”, he explains.
In addition, the expert adds that if poor quality sleep lasts over time, other types of consequences can occur for our mind and body. “Some of them can be depression, anxiety, weight gain and memory decline, among others.”
It should be noted that these effects are not irreversible, with a restful sleep and following the advice of experts it is possible to reverse the situation and achieve proper rest. There are several remedies that can be implemented to achieve a better rest in winter:
Wear suitable nightwear for the colder months
“Linen, flannel, or bamboo pajamas help keep you warm and sleep comfortably at night,” Emma’s experts say. On the one hand, linen is a perfect thermoregulator, keeping us warm when it’s cold and cool when temperatures rise, while flannel is a comfortable fabric that provides heat, while bamboo is a soft fabric that maintains a pleasant temperature being natural, breathable, 100% biodegradable and hypoallergenic with antibacterial qualities, as well as being a useful option for people prone to allergies.
The psychologist adds that it is important to choose sleepwear that is comfortable and breathable “since the materials used can help control body temperature” and recalls that it is important “to take advantage of the fact that winter nights are longer and we get tired earlier to sleep enough”.
put on socks
Something as simple as putting on comfortable, loose-fitting socks to sleep can be an effective remedy for falling asleep, and this is what experts explain: “Wearing socks can increase blood circulation and dilate blood vessels. As a result, body temperature can drop more easily, which is beneficial for sleep, as a drop in core body temperature helps you fall asleep and stay asleep.”
Exposure to natural light during the day
Specialists recommend taking active advantage of daylight hours in winter: going out to sunbathe in the morning or during your lunch break, sitting near a window facing the sun… “The World Health Organization (WHO) recommends sunbathing in winter to synthesize vitamin D for 20 or 25 minutes at least 2 or 3 times a week”.
low heating
An ambient temperature of about 18º C is ideal for a good night’s sleep, so it is advisable not to turn up the heating too much and let the fresh air in for a couple of minutes when you get up and before going to sleep.
early dinner
It is never a good idea to go to sleep directly after dinner. The ideal time interval between one thing and the other should be at least two or three hours.