Are you wondering how seasons affect sleep? The changing temperatures and the amount of daylight or darkness during certain months can significantly impact our sleep patterns and our ability to function at work or home throughout the day.
In this article we highlight how the seasons affect sleep, why it happens, and what you can do about it.
We will look out, how it affects your circadian rhythm, how it leads to seasonal depression, and when it’s the right time to seek the help of a psychologist.
Alright, let’s dive right in!
How Daylight Affects Your Circadian Rhythm
The daylight, or lack thereof, impacts your circadian rhythm and, in turn, how you sleep. In the winter months, days are shorter, and nights are longer.
The lack of daylight can make it harder to fall asleep at night as your brain has difficulty knowing when to release certain hormones that regulate your sleep-wake cycle. In the spring and summer months, days get longer while nights shorten.
The more available light increases serotonin levels which help with your mood, making it easier to go to bed at night. And since there is more light during the day, it makes it easier for you to wake up in the morning.
If you need extra assistance sleeping, try installing a blackout curtain in your bedroom or wearing an eye mask before bed. These will block out any unwanted light and help keep your mind from being distracted from trying to doze off by external stimuli like sunlight or street lights outside.
Heat, Humidity, and Seasonal Allergies
In the summer, heat and humidity can inhibit your ability to sleep, as air conditioning and fans may be more beneficial than usual. And in the fall, pollen and other allergens might play a role in making you feel itchy or congested at night.
Winter brings some relief from extreme temperatures but with colder temperatures comes worse congestion from inflammation of your nasal passages or dry sinuses. In these instances, over-the-counter cold medications or humidifiers may help you sleep better.
If you still feel the effects of allergies even after spring, we recommend consulting an allergist for further treatment options.
When To See a Doctor About Your Seasonal Allergy Symptoms
If you’re having trouble sleeping because of your allergies, it’s a good idea to make an appointment with your doctor to rule out other causes. If you’ve seen a doctor and they said there was nothing wrong, here are some things you can try on your own:
- Many people underestimate how important drinking water is to get restful sleep at night. Drinking caffeinated beverages late in the day is not recommended for those with sleeping problems either. Additionally, don’t consume anything after 8 pm; give your body enough time to digest food before bed.
- Sleeping with earplugs or a noise machine may also help keep allergies away while you sleep, but talk to your doctor about what’s best for you!
- Watch what you eat, exercise regularly, limit alcohol consumption, avoid large meals before bedtime, and manage stress levels. All these factors play a role in quality sleep.
Seasonal Depression
This winter has been particularly hard for many people because of shorter days and more cloudy weather. Some people even experience a shift in their sleeping schedule.
This type of depression is called Seasonal Depression, and it’s estimated that up to 14% of Americans may experience some depression related to winter.
This condition usually sets in when Daylight Savings Time ends in November or early December and continues into February or March until daylight savings time begins again in late March or early April.
The decreased amount of natural light during this time can cause symptoms such as oversleeping, lethargy, mood swings, and weight gain. In addition to these symptoms, feeling as though your heart isn’t beating properly is also common.
The good news is that there are ways you can manage your symptoms and feel better! One way would be to exercise outdoors as much as possible during the day, so you’re not sitting at home watching TV all day long with limited daylight.
Change Your Habits To Improve Your Health
Most people recognize that we sleep differently during different seasons. In the summer, we may wake up as early as 4:00 am and sleep until 11:00 am.
During winter, our body is more inclined to release melatonin around 8 pm so that it can sleep much later in the morning.
But how exactly does this impact our health? Not getting enough sleep can lead to various physical and mental problems.
Studies have shown that sleeping less than six hours per night increases stress hormone levels like cortisol, leading to weight gain and chronic disease risks such as heart disease, diabetes, stroke, or cancer.
3 Tips for Sounder Sleep During Seasonal Changes
- A few minutes in a warm, relaxing tub can lower your body temperature, relax tense muscles and release tension-based aches and pains. Just make sure you end your shower or bath with cold water to jumpstart the body’s internal shivering response that makes you feel warmer when you get out of the tub.
- Close all blinds and curtains an hour before bedtime. Make it as dark as possible for better sleep.
- Keep your bedroom cool. The optimal sleeping temperature is between 60°F and 75°F degrees—not too hot or too cold. If you’re not sleeping well, adjust the thermostat to find what works best! Lowering the temperature by five degrees will help you sleep up to 20% more.
Conclusion
It’s important to consider how our natural cycles change with each season. Adjusting your routines can make a big difference in your sleep patterns.
For instance, if you want to go to bed earlier during the cold winter months, set an alarm clock ten minutes earlier than you normally would and gradually increase that time.
Nevertheless, if you’re experiencing a serious sleeping disorder, we recommend you seek the expert help of a psychologist in Sarasota, if that’s where you reside.
Here at Davenport psychology, our experts will be delighted to help you achieve the perfect night’s rest regardless of the season.