Did you know that you need more sleep as soon as the clocks change in the fall? The cooler air and less daylight/sunlight make it much more appealing to stay indoors. The shift in light and temperature influences our circadian rhythm resulting in us being psychologically more tired in the winter.
As the days become darker, the decrease in light triggers our body to produce melatonin in preparation for bedtime. However, with winter’s shortened days and the sun setting around dinner time, this can leave us feeling drowsy long before we’re ready for bed. In addition, when bedtime actually does arrive, it may be even more difficult to fall asleep as several hours have passed since sunset. “As a result, the brain may be less able to understand when we are supposed to be tired and when we are supposed to be awake in winter,” says Dr. Robbins, PhD and sleep expert.
Melatonin is a hormone produced by the brain that regulates sleep and wakefulness. When it’s dark, our bodies produce more melatonin. As the fall and winter months bring more darkness, our bodies produce more melatonin, which leads to increased feelings of fatigue and tiredness.
How much sleep do I need?
Most healthy adults between the ages of 28-64 need between 7-9 hours of sleep each night. Generally, melatonin releases in the brain between 8pm-midnight. Planning for a bedtime within those hours gives one optimal chance of falling asleep faster and staying asleep longer.
Sleep debts can build quickly when not enough sleep and rest is given to the brain. Sleep is essential for overall brain function. Without quality sleep, our mental health and well-being can be impacted, leading to irritability, difficulty managing stress, dysregulated emotions, isolation, an unwillingness to participate in normal activities, as well as increased risk of other medical issues.
Tips to Getting a Better Sleep
- Plan for bedtime between 8pm – midnight: If you’re still tired feeling tired and lacking sleep, shift your bedtime 15-20 minutes earlier. Continue shifting your bedtime earlier until you’re feeling rested throughout the day.
- Dim the lights and noise: As you prepare for your bed, your brain will pick up on the environmental stimuli. Loud noise and lights create hormones to stimulate your brain. Dimming the lights and turning down the volume on voices and electronics can help your brain relax and prepare for bedtime.
- Create a healthy nighttime routine: The brain does better when given specific cues before a task. Examples of a nighttime routine include changing into clothes specifically for sleep, washing face and hands, brushing teeth, and applying nighttime skincare products. These simple tasks cue the brain that your body is ready for sleep.
- Avoid alcohol and carbs: Alcohol and carbohydrates can disrupt your ability to fall and stay asleep, as it can prevent your body from entering deeper sleep cycles. If you’re body is craving a snack at bedtime or late in the evening, it is looking for an artificial way to obtain energy. Instead of indulging, skip the treat and go to bed.