Waking Up in the Night? Understanding Winter Insomnia

The most common time for our slumber being broken is in the early hours of the morning as temperatures start to plummet and days become shorter. Commonly referred to as winter insomnia, this phenomenon leads to sleep disturbances that can be responsible for lethargic feeling throughout the day. But what is the cause of this, and how can we address it?

What is Winter Insomnia?

Symptoms of winter insomnia include problems falling asleep and/or maintaining sleep, which typically occur during the cooler months. Although insomnia can happen at any time of the year, the change for winter introduces several factors that may make this problem worse. A combination of the loss of sunlight and cold temperatures, as well as starting to get into a scheduled routine again can lead to restless nights.

Why Does It Happen?

1. Reduced Daylight Exposure
The most common cause of winter insomnia is the absence of proper natural light production. Then fall sets in, days grow shorter and our circadian rhythm is thrown off course. Nighttime sleep becomes more difficult to come by because the body struggles with melatonin suppression until very late at night, sometimes not even getting a chance produce that important hormone before dawn breaks again. Sunlight is necessary for the production of melatonin, a hormone involved in sleep regulation.

2. Temperature Changes
This can lead to difficulty in getting a good and comfortable sleep due the cold environment. Heat from heavy blankets can make you feel stifling, and chilling with windows wide open may cause it hard to sleep well at night due to the cold.

3. Holiday Stressors
As you already know the months of winter often bring holiday stress. Extra emotional and practical stress — whether from family plans, shopping or travel — can keep you up at night.

Sleep better this winter with our top tips

1. Light Therapy
Opt for a light therapy lamp, which is designed to replicate natural sunlight. That would make it easier for you to get into a regular sleep rhythm, which should pitch in improving the quality of your rest.

2. Keep Your Sleep Environment Comfortable
Design the perfect sleep environment for your bedroom This involves regulating the temperature of the room, minimizing noise, and making it dark with blackout drapes.

3. Establish a Routine
The best way to avoid these kinds of things is by trying and keeping a steady bedtime; this means going to bed at the same time each night — including weekends, so your body can get used on sleeping better. This can help improve your body clock and sleep timings.

4. Limit Screen Time
Screen time should be limited prior to sleep. Phones and computers emit blue light, which can suppress melatonin production — the naturally occurring hormone that makes us fall asleep.

5. Practice Relaxation Techniques
Add in stress relieving methods such as mediation, deep breathing or slow yoga before bed to wind your body down for snoozing.

Conclusion

Winter wake-ups do not have to become a common ginger ninja occurrencefulness. Understanding the reasons you are experiencing winter insomnia and implementing effective remedies or ways of dealing with it will definitely help you sleep better, allowing yourself peace this wintertime. Resist the cold and get yourself to bed — your body will appreciate it!