Effects of the seasons on sleeping patterns
Did you know that seasons have an effect on your sleeping patterns? For instance, during summer the melatonin and your body temperature become more advanced unlike in winter leading to sleep variations are to light exposure. Some people will also suffer from Seasonal Affective Disorder (SAD) that is a type of depression brought on by lack of sunlight. Symptoms of SAD include irritability, craving for sweet heavy food, poor concentration among others.
If you have been wondering about this, we will be able to answer some of those questions for you.
Your body will be adjusting from the harsh winter days and most people get drowsy. Trying to adjust to the light-dark cycles can be a daunting task for the body. If you didn’t maintain a bedtime routine then your body will have to go through an adjustment period.
Flowers are starting to bloom and your allergies are in overdrive. Sneezing and sniffling will disrupt your sleep.
The sun will rise late and the day may seem longer, once again your body is thrown off sync trying to decide what time of day it is. The birds will be chirping away happily early in the morning but the sound will not necessarily be pleasant as you try to sleep. Earplugs will drown out the noise and let you sleep peacefully.
With more daylight hours you may lead to fitting in as much activity into the day as you can. Bad idea, stick to your bedtime routine, no matter how bright it is outside. Going to bed umped up after all the high energy activity when you are about to go to bed will keep you up much longer. Consuming alcohol when on an outing with your friends will make it harder for you to fall asleep. Don’t change your routine.
People tend to sleep and wake up earlier. Due to the fact that the sun stays out longer, it makes us want to stay up later. Increased daylight interferes with the circadian rhythms which are our bodies natural sleep clock. Try to dim out the natural light in the room so that you deceive your body into thinking it is night time.
Hot nights also make it hard to sleep. You need to ensure that your beddings are light and can allow your body to breath. Use light blankets and linen and close the blinds early so as to keep out the heat from your bedroom. Ensure that your room is cool and take a shower before bedtime to bring down your temperature.
To drown out the noise of people who are in party mode, you should consider a set of earplugs so that you have the silence required in order to sleep.
You can also use a humidifier and keep the humidity at a comfortable level.
For the children, stick to the bedtime routine so that you do not disrupt the sleep patterns, it would be a headache for you to try to get them to go back to the routine when school opens.
Long-term deprivation of sleep leads to health problems including extreme fatigue, sleepiness during the day, obesity and heart problems. The pollen in the air could also be a big problem for those with allergies. Use an air purifier and keep the windows closed. Shower before going to bed and ensure your sheets are clean to rid them of dust mites.
Fall makes people sleep too much, unfortunately instead of waking up feeling rested; most people wake up feeling groggy. Lack of exposure to sunlight because of the shorter often rainier days is to blame. The shift in light exposure may throw your sleep cycle out of sync.
Spring shares some characteristics with winter, people generally feel sad and sleep deprived and will eat more carbs and sweets.
However, this is the perfect time to spend time outside if you hate the heat of summer. Being outdoors will improve your mood, give you a boost of energy and best of all make you sleep better.
Insomnia and fatigue are prevalent during winter. People experience more episodes of depression during this time. The fact that daylight hours are short cheats the body into thinking it is time to sleep. A lack of vitamin D which comes from the sun will also affect the sleep cycles leading to constant drowsiness. The change in the light cycles will also affect the release of Melatonin thus feelings of fatigue earlier or later than usual.
Try and get as much sunlight as you can. Yes, it is freezing outside but spend some time outdoors; this is a great time to practice winter sports. Not only will you feel more energized but tired enough to sleep at the end of the day.
Be careful about heating your house. When you crank up the heat you will dry out your mucous membranes and make your system susceptible to viruses and pathogens. Supplement the need for high heat by dressing warmly even when indoors. A humidifier will help keep your mucous membrane moisturized.
The probability of catching a cold during winter is very high and we all know how it is trying to sleep with a congested nose and a thumping headache. Consider taking vitamin D supplements and eating meals rich in antioxidants to help build your immune system.
When it is cold out body craves sweeter, heavier food. Such food will have an impact on your sleeping patterns. You may suffer from constipation and heartburn and since your body needs a lot of energy to burn down the food you may wake up exhausted.
The fact is seasonal changes will affect your sleep patterns. But, if you stick to your bedtime routine you will be able to breeze through the seasons without a significant change to your sleeping patterns. Keep the temperature in your room at a comfortable level, eat right, get the right amount of energy-boosting activities and you will be fine.