As the weather changes, so does the routine of man. Walking, exercising or staying in the sun in cold weather reduces the effect on a person’s sleep. This is called winter insomnia. Although nowadays most of the people are struggling with the problem of insomnia, but this disease increases more in winter. It is very important to pay attention to this and improve sleep.
Why does insomnia occur in winter?
Sanjay Gupta, MD, Internal Medicine, Pars Hospital, says that there are many reasons for sleeplessness in the winter season. The first reason is less sunlight. Our body has a circadian rhythm which is also known as biological clock. It moves according to sunlight, weather and environment. Sun cannot be seen due to fog in winter season. Light is reduced which affects the circadian rhythm. The body is not able to distinguish between day and night and due to this a person can neither sleep on time nor wake up early in the morning. Due to lack or absence of natural light, the level of serotonin hormone in the body decreases, due to which a person changes mood and becomes prone to seasonal affective disorder.
Get out less
In winter, people often skip morning walks or exercise due to laziness, which leads to a reduction in physical activity. There is less time to get out of the house and one has to sit in the office all day due to which the body does not stay active. When there is no activity, the body does not feel tired, which leads to a quick sleep at night.
Cold temperatures make a difference
During this season, the temperature is low and when a person tries to sleep at night, the body temperature automatically drops by 1 to 2 degrees Celsius, due to which sleep is disturbed. The room temperature should be slightly warm to sleep well in cold weather. It relaxes the body. Thus sleep comes quickly and well.
Pollution is also the reason for this
Pollution levels increase in North India during the winter season. In many places, people light fires to avoid the cold and due to the cold, the dust particles are also less. In such a situation, this pollution can disrupt sleep because the body does not get fresh and clean air.
Dry air and allergies cause sleep disturbances
A room heater or blower is used a lot during cold spells to keep the room warm. This causes the air to become dry and when it reaches the throat through the nose, breathing becomes difficult. If one has sleep apnea or a habit of snoring then this condition can prove to be more dangerous. Similarly, things like dust mites, mold and mildew increase due to the dampness of the winter season. These allergens affect the respiratory system, causing coughing or sneezing. Due to this, the quality of sleep also deteriorates.
The effect of seasonal affective disorder
Days are short and nights are long in winter, which affects mental health. Some people fall victim to Seasonal Affective Disorder during this season, due to which they start getting depression. They suffer from loneliness and anxiety. When depression engulfs them, they find it difficult to sleep at night. But when winter ends, this disorder also gets cured.
You will get good sleep like this
Sitting in the sun is very important for good sleep. Sitting in sunlight helps the body’s circadian rhythm to function properly. Try to stay in natural light throughout the day as much as possible. If you can’t go outside, sit near a window in the house where light comes in. Just like in summer, you should take regular walks or exercise to increase physical activity. Also do meditation or a hobby of your choice. It relieves stress and anxiety. Keep the room temperature between 15 to 20 degrees Celsius and keep the room heater off so that the humidity in the room is maintained and there is no breathing problem.
**Do not bathe with cold water
**Some people like to take bath with cold water during winter and summer season. This should not be done in winter. One should always take bath with lukewarm water. Actually, bathing with cold water reduces the body temperature and due to this the sleep pattern can be affected. At the same time, bathing with cold water causes the joints of the body to become stiff due to which the person is unable to walk and is unable to even sleep at night.
**Pay attention to diet
**It is very important to change your diet for good sleep. In winter, people often start drinking more tea and coffee, while this increases the amount of caffeine in the body due to which the person becomes a victim of insomnia. Eat light food after noon. Eat nuts or banana in the evening, it helps in good sleep. Healthline According to research published in, eating sweets increases the problem of insomnia. It is not good to eat sweets before sleeping. Apart from this, one should avoid fried, spicy food and junk food.