What makes you sleep more in winter? Ways to overcome it

Sleeping too much can be unhealthy regardless of the season. If you are sleeping 7-9 hours a day and still not feeling rested, talk to your doctor. Here are some ways that can help you get healthy sleep in winter also.

All our bodies have a circadian sleep cycle. Bodies are programmed to sleep at certain times of the day and mostly it is dark when there is no sunlight. But in winter, the days get shorter and nights are dark and lengthy. Long dark nights tend to make our bodies sleep more. The darkness also boosts the production of the sleep hormone, melatonin. This hormone regulates our sleep cycle and the presence of light usually slows down the process. In winter, the serotonin hormone (happy hormone) level tends to decrease. This results in an increase in anxiety and depression. Thus, our bodies fade away too. 

Increasing levels of melatonin and decreasing levels of serotonin cause SAD (Seasonal Affective Disorder). Sluggishness, loss of motivation, excess sleepiness, and sad or anxious mood are some common symptoms of SAD.

Ways to overcome

Our brain will react to external stimuli (night means sleepy, day means awake) but still, we have control over certain things. Like, keep your rooms bright during the daytime, consume lighter meals instead of heavier meals which may take more energy to digest, and do regular exercise.

Many of us get up late in winter and retire early to go to bed, but there is no scientific reason to have extra hours of sleep in winter. Try to have only 8 hours of sleep and stick to your sleep schedule even on holidays. We generally deviate (make a shift) from our normal routine on holidays but it is very significant to have strict schedules that are getting followed even on Sundays. 

The best sleep is the sleep that leaves you feeling refreshed. It’s mostly not at the end of a sleep binge, and obviously not on the edge of a few sparse hours.

Five small steps for healthy sleep

Light - Spend time in bright light during the day, natural light, or equivalent brightness.

Exercise - Exercise regularly for a deeper sleep. Aim for 30 minutes a day, 5 days a week.

Mealtimes - Eat your meals at consistent times day after day.

Avoid - Avoid heavy meals, nicotine, caffeine, and alcohol before bedtime.

Gadgets - Put your devices away an hour before bed and sleep in a quiet, cool, and dark environment.

Tags : #Health #Sleephealth #Wintersleep #Sleepdisorder #Wintersandsleep #Nap #Medicircle #Smitakumar #wintersleepproblem

About the Author

Renu Gupta

With a background in Pharmacy which is the clinical health science that links medical science with chemistry, I had the desire to mix creativity to these fields. Medicircle provides me an avenue to apply my training in science and interest in creativity together.

Related Stories

Loading Please wait...


Trending Now

Actor-Director Sathish Kaushik Died of a Heart Attack at the Age of 66March 09, 2023
Soleus Push-Ups: A Laziest Exercise to Lower Blood Sugar LevelsMarch 09, 2023
World Kidney Day 2023: Be Aware of Kidney DiseasesMarch 09, 2023
Sushmita Sen reveals about suffering from a severe heart attack recently and Addison's disease in 2014March 06, 2023
A significant increase in influenza A H3N2 patients that are accompanied by severe coughing and feverMarch 06, 2023
Is AIDS or HIV curable in Ayurveda?March 03, 2023
Artificial Sweetener Erythritol Raises the Possibility of Heart Attack.March 01, 2023
Difference between HIV and AIDS - When to give antiretroviral therapy?March 01, 2023
Zero Discrimination Day: Let's Raise the Voice Against DiscriminationMarch 01, 2023
International Women’s Day 2023 – Embrace EquityFebruary 28, 2023
Brain Tumors - Types, Symptoms and Risk FactorsFebruary 28, 2023
World Rare Disease Day: End Stigma Against Rare Diseases.February 28, 2023
National Science Day 2023 - Global Science for Global WellbeingFebruary 28, 2023
Eating disorders - Types and their complicationsFebruary 27, 2023
The condition that took away the life of Malayalam filmmaker, Joseph ManuFebruary 27, 2023
World NGO Day 2023 - We make a living by what we get, but we make a life by what we giveFebruary 27, 2023
Functions and Problems of SerotoninFebruary 25, 2023
Arthritis management – Tips to manage arthritis effectivelyFebruary 25, 2023
Apple has undertaken a project of no-prick blood sugar monitoring feature for its watch.February 24, 2023
Bird flu – Jharkhand on alert, know its prevention and symptoms in humansFebruary 24, 2023