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Are colder nights keeping you up? Here's how we can help
Winter can typically be a month where people might struggle with the change of season, particularly overnight where it can affect their sleep for many reason. As a result of poor sleep quality, we know that it has the power to affect our day to day lives, such as heavy eyes, struggling with alertness and the constant yearning for more rest. Here is a simple breakdown of why colder nights might be keeping you up and how you can help:
Why do we find it harder to fall asleep in winter?
Biological clock
Our bodies have internal clocks that control when we sleep and wake up. These clocks work with hormones like melatonin to tell us when to rest. But during winter, our bodies might struggle with seasonal impacts such as the shorter days therefore disrupting this system, making it harder to fall asleep when we want to.
Light and Darkness
Light serves as a significant factor of our circadian rhythms, signalling to our bodies whether it's time to be awake or asleep. In the winter, our exposure to natural light decreases, disrupting the cues that control our internal clocks. This reduction in sunlight can lead to a delay in the onset of melatonin production, prolonging wakefulness and making it harder to drift off into a restful slumber.
Temperature
As temperatures drop, our bodies work harder to maintain warmth, which can disrupt the delicate balance necessary for initiating and sustaining sleep. Fluctuations in room temperature, coupled with the discomfort of cold extremities, can trigger wakefulness, and make it challenging to achieve the deep, restful sleep our bodies crave.
What can we do to help?
Embracing simple yet effective healthy sleep strategies into our nightly routines might encourage a deeper, and longer sleep, particularly in winter. Here are some simple tips that might just be the answer you’re searching for:
Sleep supplements
A significant factor influencing quality sleep is our dietary choices. Maintaining a diverse and nutritious diet, rich in sleep-promoting elements such as nuts, seeds, fatty fish, and leafy greens, can potentially impact the robustness of our sleep patterns. Try ending your day with a supportive supplement such as the Sleep Blend from The Fast 800 whom Dr Michael Mosley describes as “a nightly supplement designed to support you in falling asleep and staying asleep.” The unique blend of magnesium, amino acids, pre and probiotics and natural herbs provides a natural opportunity to support a restful night’s sleep.
Create a relaxing routine
Creating a relaxing bedtime routine signals to our bodies that it's time to wind down and prepare for sleep. Activities such as reading, gentle stretching, or practicing relaxation techniques like deep breathing can help calm the mind and body, making it easier to drift off into a peaceful slumber.
Optimise your environment
Optimise our sleep environment can significantly enhance the quality of our rest. This includes ensuring our bedroom is cool, dark, and quiet, minimizing disruptions that could interrupt our sleep cycles. Investing in a comfortable mattress and pillows that support our preferred sleep positions can also make a notable difference in our overall sleep quality.
Limit the screen time
The blue light emitted by screens, such as those from smartphones, tablets, and computers, can interfere with our body's production of melatonin, the hormone that regulates sleep. To promote better sleep, it's advisable to limit screen time at least an hour before bed and consider using blue light filters or wearing blue light-blocking glasses if screen use is unavoidable.
As the chill of winter sets in, it's essential to prioritize your sleep health to ensure you wake up feeling refreshed and ready to face the day. By understanding the reasons behind your restless nights and adopting these simple yet effective strategies, you can transform your winter slumber into a season of deep, restorative sleep. Remember, a good night's rest is not just a luxury—it's a necessity for your overall well-being. Embrace these tips, and let the winter nights work for you, not against you. Sweet dreams!
Images Credit: Suleiman Thomas
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