The onset of winter brings a slew of seasonal obstacles that might prevent us from receiving a restful night’s sleep. Lack of natural light and a chillier environment might make it difficult to fall asleep.
Do You Find It Difficult To Fall Asleep When Temperatures Drop?
Following are the top five winter sleep difficulties and how to overcome them to help you fall asleep quickly and easily without counting sheep.
Feeling More Exhausted Than Usual:
Many of us could feel more tired than usual throughout the day during the colder months. The absence of daylight undermines our capacity to rest up effectively. There is no significant darkening signal to let your body know it is time to sleep, so you may feel drowsy all day yet struggle to drift asleep at night. To improve your sleep, you should expose yourself to natural light, eat foods high in melatonin (such as walnuts, tomatoes, and rice), and make your environment as bright as possible.
Having Trouble Sleeping Because of The Cold:
Do you have trouble falling asleep if the temperature in your bedroom isn’t quite right? Turn off the central heating system before bed to avoid waking up too hot. When we sleep, our body acclimates to the ambient temperature, and if our body temperature decreases slightly in a colder environment, we tend to sleep better. An optimal bedroom temperature is from 16 to 18 degrees Fahrenheit; anything above 24 degrees might lead to restlessness. If you have trouble falling asleep in a room heated to 12 degrees Fahrenheit or less, sleep in layers so you may adjust your clothing as needed.
Insomnia and Hypersomnia:
The long, gloomy winter months bring on Seasonal Affective Disorder (SAD) for many people. Insomnia and hypersomnia, weariness, despair, and isolation are classic symptoms of seasonal affective disorder (SAD). Several techniques may assist ease symptoms, such as receiving fresh air, light treatment, exercise, and spending time outside, particularly in the first two hours after waking up. Do not try to treat your symptoms on your own if they become worse; instead, seek the advice of a doctor.
Problems with Stomach Acid:
When it’s cold outside, many of us go for hot, fatty, or rich comfort foods to keep us cozy; this is a recipe for acid reflux, particularly in sleep. Avoiding fatty foods may be challenging (especially during the festive period). Therefore, try to stop eating four to five hours before night to guarantee good digestion, or use a wedge cushion to raise the chest and stop acid from rising out of the stomach while you sleep.
Snoring may increase as well when your sleep cycle becomes interrupted this winter. Need to find a solution to your snoring problem? The air is drier and takes away moisture from the nose. You may buy a room humidifier to keep the air moist and prevent snoring.
Is the winter season making you lose your sleep? Have a restful sleep all year round! Following these tips will help you eliminate winter insomnia.