As the days get shorter and the temperature drops, many people tend to feel more tired and sleepy than usual.

While some people attribute this to the lack of sunlight or colder temperatures, there are other scientific reasons why we sleep more in winter:.

Hormonal Changes

Colder temperatures and shorter days can affect our body’s natural biorhythms, leading to hormonal changes that can make us feel sleepier.

For example, during winter, our bodies produce more melatonin, the hormone that regulates sleep, than in the summer months. This increase in melatonin can make it hard to stay awake during the day and lead to longer periods of sleep at night.

Energy Conservation

In the wintertime, our bodies have to work harder to maintain a stable core temperature. This means that we burn more calories than we do in the summer. As a result, we tend to feel more tired and need more rest to restore our energy levels.

This is especially true if we spend a lot of time outdoors in the cold weather, as our bodies have to work even harder to keep us warm.

Lack of Sunlight

In winter, the days are shorter, and there is less sunlight than in the summer. This can affect our circadian rhythms, making it harder to fall asleep and wake up naturally.

In addition, low levels of sunlight can cause a decrease in vitamin D, which is essential for maintaining healthy sleep patterns. This lack of sunlight can also impact our mood and lead to feelings of depression or anxiety.

How to Get Quality Sleep in Winter?

While it’s natural to feel more tired in the winter months, there are things you can do to improve the quality of your sleep:.

Stick to a Consistent Sleep Schedule

Try to stick to a consistent sleep schedule, even on the weekends. This will help regulate your body’s circadian rhythms and improve the quality of your sleep. Aim for seven to nine hours of sleep per night.

Exercise Regularly

Regular exercise can help boost your energy levels and improve the quality of your sleep. However, try to avoid rigorous exercise in the evening as this can stimulate your body and make it harder to fall asleep.

Avoid Caffeine and Alcohol

Limit your intake of caffeine and alcohol, especially in the evening. These substances can interfere with your sleep patterns and make it harder to fall asleep or stay asleep.

Create a Sleep-Friendly Environment

Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool. This will help promote relaxation and improve the quality of your sleep.

Invest in blackout curtains, white noise machines, or a comfortable mattress and pillows if necessary.

Avoid Electronics Before Bed

Avoid using electronics, such as your phone or computer, before bed. The blue light emitted by these devices can suppress the production of melatonin, making it harder to fall asleep.

Practice Relaxation Techniques

Practice relaxation techniques, such as meditation or deep breathing, before bed. These techniques can help reduce stress and promote a more restful sleep.