As the mornings turn darker and colder, a lot of people notice the same thing: it gets harder to wake up, and you feel sleepy earlier in the evening. This is not laziness. Shorter days really do affect the body clock. The good news is that a few simple habits can help you sleep better and feel fresher through the winter.
Why winter changes your sleep
Your body uses daylight to set its internal clock. In winter, there is less sunlight in the morning, so the body keeps producing melatonin, the hormone that makes you sleepy, for longer. Cold mornings make it tempting to stay under the quilt, and spending more time indoors means less exposure to natural light during the day. The result is that many people feel groggy in the morning and low on energy in the afternoon.
Simple habits that help
- Get morning light. Open the curtains as soon as you wake up, or step onto the balcony or terrace for 10 to 15 minutes. Morning light is one of the strongest signals to tell your body the day has started.
- Keep a fixed wake-up time. Waking up at the same time every day, including weekends, keeps your body clock steady.
- Keep the room cool, not cold. A slightly cool room with a warm blanket is better for sleep than a hot, stuffy room with a heater running all night.
- Use heaters carefully. Room heaters dry the air. If you use one, switch it off before sleeping or keep a small bowl of water in the room. Never use a coal angithi in a closed room, as it can cause carbon monoxide poisoning.
- Warm your feet. Cotton or wool socks help many people fall asleep faster on cold nights.
- Go easy on late tea and coffee. Winter is when chai cups multiply. Try to have the last cup by late afternoon.
- Eat dinner a little earlier. Heavy winter meals close to bedtime can cause acidity and broken sleep.
- Stay active. A walk in the afternoon sun is ideal. Physical activity during the day improves sleep at night.
When to see a doctor
Feeling a little slower in winter is common. But if you feel low for most of the day, lose interest in things you usually enjoy, sleep far more than usual, or still feel tired after a full night’s sleep for weeks, speak to a doctor. Persistent snoring, waking up gasping or constant daytime sleepiness should also be checked, as they can point to conditions that need treatment.
This article is for general information. Please consult a doctor for advice about your own health.
The takeaway
Winter sleep problems usually come down to less light, less movement and more comfort food. Fix the light first, keep your routine steady, and your body will adjust to the season much more easily.
Featured image: Afifa Afrin, via Wikimedia Commons (CC BY-SA 3.0)
