While many blame the cold weather, the real culprits are often the lifestyle changes that come with the warm season.
According to Joseph M. Dzerzhinsky from the National Sleep Foundation, several winter-related factors can disrupt your sleep:
Less physical activity — cold weather keeps people indoors, reducing physical activity and mobility, making it harder to feel naturally tired at night.
Heavier meals and late dinners — festive gatherings, abundant dishes, and increased consumption of caffeine or alcohol can hinder digestion and disrupt sleep patterns.
Reduced sunlight exposure — spending more time indoors means less natural light, which affects your body's internal clock and melatonin production.
Increased stress — end-of-year work deadlines, excessive social media usage, and prolonged screen time can overstimulate the brain, making it difficult to relax before sleep.
How to prevent winter insomnia:
Stick to a sleep schedule — go to bed and wake up at the same time every day to regulate your body's internal clock.
Increase sunlight exposure — open the curtains during the day or take a short walk outside to help your body recognize sleep and wake cycles.
Stay active — aim for at least 30 minutes of exercise daily, preferably outdoors, to maintain good sleep quality.
Watch your diet — avoid heavy meals, alcohol, and caffeine before bedtime. Keep a consistent eating schedule to support your natural sleep rhythm.
Reduce screen time — replace late-night scrolling with relaxing activities like reading, taking a warm bath, or enjoying herbal tea.
Optimize your sleep environment — keep your bedroom cool, dark, and quiet. Use blackout curtains, a sleep mask, or soundproofing for better rest.
Yes, by making small changes, you can avoid winter insomnia and enjoy peaceful nights throughout the season.
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