We talk a lot about spring fatigue when it arrives, but the fatigue of January and February is no small feat. We are still dragging a hangover from excessive Christmas activity, the intense cold begins and our body almost asks to hibernate or, at least, to sleeping more. But, as paradoxical as it may seem, our sleep is usually of poorer quality during this time of year.
IN WINTER HE SLEEPS REGULARLY
The three main reasons why we sleep worse in winter are:
- lack of light that we experience during this season is one of the causes because it affects our sleep-wake cycle. Light is very important, as it helps us establish our circadian rhythm (or biological clock) through ‘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. Also, lower light levels during the winter can cause the 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.
- The dry environment: our sleep can also be influenced by the dry air generated by heating. This causes a reduction in the humidity in the air and can cause an itchy throat, cough, runny eyes or nose, especially if you are prone to allergies or have a respiratory problem. In addition, the high temperatures make it difficult to fall asleep, so it is turn down the heat at bedtime and wrap up well.
- Larger dinners: in winter you usually eat more, generally at all meals, including dinner. The problem is that if we have had a late dinner and go to bed before a few two hours after eating we will notice it in our quality of sleep because our body will have to continue working during the night.
Five tips to sleep better during winter
Although it is best not to become obsessed with sleep problems or insomnia, it is important to do what is in our power to create the right environment to rest well. The experts at Emma The Sleep Company, the mattress brand premium best-selling in Europe on the Internet, has carried out a study advised by Theresa Schnorbach, a psychologist specializing in cognitive-behavioral therapy for insomnia and a sleep scientist at Emma, and they give us these tips:
- Wear ideal sleepwear for the colder months. The pijamas linen, flannel or bamboo will help you stay warm and sleep comfortably at night. the flax it’s a perfect thermoregulator, keeping you warm when it’s cold and cool when the temperatures rise, while flannel is a comfortable fabric ideal to wear during the colder months. The bamboo It is another good material for your pajamas. This fabric is velvety soft against the skin and maintains a comfortable temperature as it is naturally breathable, 100% biodegradable and hypoallergenic with antibacterial qualities, as well as being a very useful option for those who are prone to allergies.
- put comfortable and baggy socks to keep your feet warm. Wearing socks while you sleep 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.
- receive so much natural light whatever possible. Try to actively take advantage of daylight hours in winter: go out to sunbathe in the morning or during your lunch break. If you can, sit near a window facing the sun when you are at home or in the office. 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. Just a few days ago we told you about the tremendous effects that digital hyperconnection and the little time they spend outdoors is having on the mental health of our children.
- Don’t turn the heating up in your room too high. An ambient temperature of about 18 °C is ideal for a good sleep. Open the windows and let the fresh air in for a couple of minutes when you wake up and before you go to sleep.
- Have dinner at least 2 or 3 hours before to go to bed Try not to go to sleep directly after a heavy dinner and try to reduce alcohol consumption.
Emma’s experts also ensure that all the fabrics we use in bed must be breathable. Not only the pajamas, but also the sheets, duvets and, of course, the mattress.
