Artwork Credits: Maria Gabriela Gama on behance
Winter has officially arrived, which makes getting out of bed in the morning and engaging in physical activity a tremendous challenge. Autumn is a season that has a lot to adore. The vibrant colours of the changing leaves, the cosy clothing, and the justification for extra sleep at home. Our bodies are designed to go to sleep at specific times of the day, mostly because of lack of sunshine. As the days get shorter and darker towards the end of the day, our bodies appear to crave more sleep. This, along with the increased production of melatonin (sleep hormone) and decreased temperatures that create ideal sleeping conditions, results in a gradual fading out of consciousness.
What makes you sleepier in the winter?
Less Sunlight: It's not just in your head: We tend to want to sleep more as the days become shorter. Melatonin, a hormone that alerts the body when it's time to wind down and prepare for sleep, is suppressed by the absence of natural light throughout the winter, which throws off our internal circadian cycles. Since the sun sets sooner this time of year, the process of getting ready for bed begins earlier than it does during the warmer months when it grows darker towards the end of the day and your body creates more melatonin to indicate that it is time.
Colder Temperatures: It has been demonstrated that exposure to cold temperatures causes metabolism to rise, necessitating more food and sleep. Additionally, indoor heating might dry your mucous membranes and raise your risk of becoming ill, which needs additional sleep for recovery.
Change in Exercise or Eating Habits: Nothing warms you up like a huge bowl of carbohydrates when the weather outside is frightful, am I right? Since there is less fresh fruit accessible in the winter, you can find yourself substituting processed carbohydrates and sweets. Exercising and being outdoors are also more challenging during the winter. Your energy levels may decrease as a result of these diet and exercise modifications, and you may become more weary frequently.
How can you beat winter fatigue?
It's possible to get over the winter blues only if you get quality, restful sleep. Here are five ways to increase your energy so you can feel more alive even in the coldest months.
Move toward the light: The sleep hormone melatonin is stopped being produced by light in the brain. In order to stimulate your internal clock, expose yourself to light as soon as you wake up in the morning. Open your blinds or drapes and spend as much time as you can outside in the daylight.
Have coffee: Caffeine taken at the right time of day might make you feel more awake, attentive, and prepared to face the day. Want to get energised before a presentation? Approximately an hour before it starts, get some caffeine.
Get enough sleep: A good night's sleep is essential for preventing daytime weariness. Be sure to get between 7 and 9 hours of sleep each night, and make an effort to wake up at the same time every day—even on the weekends. Practice proper sleep hygiene to get the most out of your sleep time: At least an hour before you want to go to sleep, keep your room dark, cold, and quiet, and turn off all electronics.
“Sleeping too much can be unhealthy, regardless of the season, so if you’re already getting seven to nine hours of zzz’s per night and you’re still not feeling rested, talk to your doctor about getting tested for a sleep disorder. If it’s winter—and lack of light that has you down—simple lifestyle tweaks like getting regular exercise (ideally in sunlight) or using an artificial light box may help to get your body clock back on track.” National Sleep Foundation.
You can also try Neend Sleep Tea for better and more relaxing sleep.
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Happy Sleeping!
