In winter, the cold weather and shorter days make it harder to get a good night's sleep. If you don't manage your sleep properly, it's easy to harm your health. However, you can use scientific methods to create a warm and comfortable sleeping environment and get a good night's sleep. Consider creating an optimal sleeping environment, establishing regular sleeping habits, and choosing comfortable bedding. Learn how to improve the quality of your sleep in winter by learning about how winter affects your sleep cycle, the ideal bedroom temperature for a good night's sleep, and how to use light to restore your circadian rhythm.
Why Winter Disrupts Your Sleep Cycle
The Ideal Bedroom Temperature for Sleeping Well
How to Use Light to Fix Your Circadian Rhythm
Nighttime Routines That Improve Sleep Quality
Best Foods and Drinks for a Good Night’s Sleep
Why Winter Disrupts Your Sleep Cycle
In winter, there are various environmental changes such as shorter days, early sunsets, and cold temperatures. These changes can disrupt our body’s biological clock and affect our sleep patterns. Below is a summary of the main effects.
Reduced sunlight:
During winter, the days are shorter and we are exposed to less sunlight. The reduced sunlight hours can increase melatonin secretion, which can cause drowsiness. Conversely, the lack of sunlight in the morning can delay our circadian rhythms, which can cause us to wake up later.
Reduced body temperature:
Cold temperatures lower our body temperature, which can help us sleep better. Lower body temperature can help us sleep better, but excessive cold can make us tense and stressed, making it difficult to fall asleep.
Reduced exercise:
During winter, we are less active outdoors, which can lead to a decrease in exercise. Lack of exercise can reduce the quality of our sleep, which can negatively affect our sleep cycles.
Use of heating devices:
Use of heating devices dries out the air indoors. Dry air can cause respiratory problems and reduce the quality of your sleep.
Emotions and Stress:
During the winter months, mood swings such as depression or seasonal affective disorder (SAD) can occur. Depression can cause sleep disorders such as insomnia or hypersomnia.
The Ideal Bedroom Temperature for Sleeping Well
The optimal bedroom temperature for a good night's sleep is around 16~20℃. This temperature range helps the body naturally lower its temperature and enter sleep. If it is too hot or too cold, it interferes with a good night's sleep and makes it difficult to fall into a deep sleep. Our body temperature drops slightly when we sleep. This process can be disrupted in an environment that is too hot. An appropriate temperature helps blood circulation, relaxes muscles, and helps us sleep comfortably. Temperature also affects the secretion of hormones for a good night's sleep. A cool environment suppresses the secretion of the stress hormone cortisol, which induces more stable sleep.
Individual differences should be considered when determining the ideal bedroom temperature for a good night's sleep. Infants and young children should sleep at a slightly higher temperature than adults. The appropriate temperature may vary depending on an individual's illness or specific condition. Humidity is also important for a good night's sleep. A humidity of around 50~60% is appropriate. If it is too dry or humid, the skin may become dry or feel stuffy. In conclusion, it is important to maintain an appropriate bedroom temperature and humidity that suits the individual's constitution and environment for a good night's sleep.
How to Use Light to Fix Your Circadian Rhythm
Light is one of the most powerful factors that regulate our body's biological clock. Light obtained through sunlight plays an important role in regulating melatonin secretion and normalizing biological rhythms. In modern society, where we are exposed to a lot of artificial light, using light to restore biological rhythms is an essential element for a healthy life. Since sensitivity to light varies from person to person, you should adjust the intensity and exposure time of light to suit you. If you wake up at the same time every day and are exposed to light at a regular time, your biological rhythm will be more stable.
Exposing yourself to sunlight for 15-30 minutes as soon as you wake up in the morning is effective in waking up your biological clock and regaining vitality. Sunlight suppresses melatonin secretion and promotes serotonin secretion, making you feel good and increasing energy. You should try to be exposed to natural light as much as possible during the day. On days when there is insufficient sunlight, it is better to maintain a bright environment by using white LED lights rather than fluorescent lights. At night, you should avoid blue light from smartphones, computers, TVs, etc. as much as possible and rest in a dark and quiet environment. Blue light can interfere with sleep by suppressing melatonin secretion.
Nighttime Routines That Improve Sleep Quality
Sleep is essential for a healthy life. Nighttime habits that help improve the quality of your sleep include activities that help calm your body and mind and prepare you for sleep.
Maintain a consistent bedtime:
A regular bedtime helps stabilize your circadian rhythm, making it easier to fall asleep and wake up. Try to go to bed and wake up at the same time every day, and maintain a consistent sleep pattern even on weekends.
Limit electronic device use:
Blue light from smartphones, tablets, TVs, etc. suppresses melatonin secretion, making it difficult to fall asleep.
Reduce electronic device use 1-2 hours before bedtime. If necessary, activate a blue light filter or use night mode.
Create a relaxation routine:
A regular routine signals to your body and mind, "It's time to sleep." Relax your body and mind with meditation, deep breathing, etc. Take a warm shower before bed to relieve tension and lower your body temperature, which helps you fall asleep.
Comfortable sleeping environment:
Use pillows and mattresses that fit your body, and keep your bedding clean. A dark, quiet, and cool environment promotes the secretion of sleep hormones and induces deep sleep. Maintain the bedroom temperature at 16-20°C. Block out light with blackout curtains or a sleep mask. Dim the lights and use warm color temperature lights an hour before bedtime. Low light and warm lights promote melatonin secretion.
Light dinner:
Overeating or eating late increases digestive activity and interferes with sleep. It is recommended to finish eating 3-4 hours before bedtime. Drinks containing caffeine (coffee, green tea, chocolate) and alcohol can interfere with deep sleep. Spicy foods can cause indigestion, and fatty foods can increase stomach activity and interfere with deep sleep.
Light exercise:
Light exercise such as light stretching or yoga before bedtime can reduce fatigue and promote deep sleep.
Best Foods and Drinks for a Good Night’s Sleep
Before going to bed, the quality of your sleep can vary depending on what you eat. Nutritious snacks for a good night's sleep include foods that promote the secretion of sleep hormones such as melatonin and serotonin, relax muscles, and aid digestion. Cherries and bananas are recommended as foods that are good for a good night's sleep. Cherries contain melatonin, which promotes sleep, so try fresh cherries or cherry juice. Bananas are rich in magnesium and potassium, which relax muscles, and contain tryptophan, which helps produce melatonin and promotes a good night's sleep.
Beverages that help you sleep well include chamomile tea, warm milk, lemon balm tea, and cherry juice. Chamomile contains flavonoids that have a calming effect, which relieves tension and induces a good night's sleep. Milk contains tryptophan, which helps you sleep. Adding a little honey makes it taste better and helps you sleep even more. Lemon balm is an herb that reduces anxiety and induces a comfortable sleep. Try drinking warm lemon balm tea before bed. Drinking a glass of cherry juice in the evening helps promote sleep as it contains melatonin.
source:
1. Is Winter Throwing Off Your Sleep?
https://www.scripps.org/news_items/7911-is-winter-throwing-off-your-sleep
2. Winter, sleep and your circadian rhythms
https://sleepeducation.org/winter-sleep-and-your-circadian-rhythms/
3. What Is Winter Insomnia—And How Do You Treat It?
https://www.health.com/condition/sleep/sleep-better-winter
4. What’s the Best Temperature for Sleep?
https://www.webmd.com/sleep-disorders/features/cant-sleep-adjust-the-temperature
5. Bedtime Routines for Adults
https://www.sleepfoundation.org/sleep-hygiene/bedtime-routine-for-adults