Winter and slumber appear to be a match made in heaven. Cold temperatures and long, dark nights appear to be ideal for a good night’s sleep. The reality of winter sleep is a little more difficult. Sleep is made more difficult by the cold weather and shorter days. The effect of decreasing daylight exposure on melatonin levels in humans may potentially contribute to winter sleeplessness. Melatonin is a hormone that governs the body’s circadian rhythm, sometimes known as the “body clock.” Winter Insomnia is curable, which is excellent news. The evenings are longer in the winter, and we receive less light throughout the day and at a lower intensity. This reduced light exposure may explain why we feel more fatigued and require more sleep.
Tips to have a restful sleep in winters
- Avoid or reduce your consumption of coffee, nicotine, as well as other stimulants. All of these things might make it difficult to fall asleep.
- Take no naps during the day. If you must snooze, limit yourself to 30 minutes. After 3 p.m., don’t take a nap.
- Check the label of any drugs you’re taking to determine whether sleeplessness is a possible adverse effect. If this is the case, talk to your doctor about switching medications.
- If you’re taking pain medication, be sure it’s strong enough to help you feel better. You may be unable to fall asleep if you are in too much discomfort.
- Make sure you get lots of exercise. Regular exercise increases sleep quality.
- Before going to bed, avoid eating a huge meal.
- Every day, including weekends, keep your bedtime and waking time constant.
The bottom line:
If insomnia persists after you’ve tried everything at home to improve your sleep, you should see a doctor. Insomnia can be a sign of a variety of illnesses. Your doctor can examine you and do tests to establish the reason for your insomnia and the best treatment option for you.