Good Lifestyle

Many among us sleeping loudly During summer nights, especially with AC. But once the Time cools down , we suddenly start to find ourselves in the bed, widely awake and strangely unable to move away. If you have trouble falling asleep and staying asleep than usual lately, you are barely alone. The winter season is known to lead to insomnia and white nights. And know why it can help you rest more during the coldest nights.

In relation: The sleep expert reveals how to instantly warm your bed this winter .

One of the main reasons why you may have trouble sleeping at the moment is due to shorter days, according to Julia Siemen , a certified Sleeping Science Coach At Sleep Advisor.

"In winter, shorter clarity hours and reducing sun exposure can disrupt the body's natural sleep cycle," she said.

The absence of sun can specifically affect melatonin, which is an important hormone of your body which helps to regulate your circadian rhythm and your sleep -sleep cycle.

"Less morning light can lead to less suppression of melatonin, which makes it more difficult to feel fully awake during the day," said Siemen. "Anterior sunshine sunsets mean a less spectacular decrease in melatonin levels to bedtime, affecting the quality of sleep."

Jade Wu , PHD, certified clinical and behavioral psychologist on the board of directors sleep specialist , tell Better life that to reach an "optimal circadian operation", there must be a great contrast to the amount of light to which we are exposed during the day compared to the night.

"This means that we should really try to go outside each time we can during the day and minimize the light screens in the evening," said Wu. "This is always useful, but particularly important in winter when our clocks circadian people need a boost. "

In relation: 6 reasons why you feel tired but that you cannot fall asleep, according to doctors .

It is not only the decrease in sun exposure in winter which can however be more difficult for you to sleep. Michael Breus , PHD, founder of The sleep doctor , says that change in the seasons can also lead people to move the temperature of their room to too cold or too hot temperature. AE0FCC31AE342FD3A1346EBB1F342FCB

"Remember that the temperature plays a crucial role in sleep," he said.

Research indicates that the optimal sleep temperature for most people is around 68 to 72 degrees Fahrenheit, according to Breus. But in winter, he finds that many people end up sleeping in much warmer environments than that because they try to fight the colder weather outside.

"Loading on blankets and hot pajamas can easily cause an overheated sleep space, and struggling to fall asleep and stay asleep," he shares. “Our bodies are biologically wired to lower the body temperature of the nucleus in the context of the transition to sleep. Keeping things too warm can interfere with this significant drop in body temperature and keep you awake. A hot room can also hamper the production of melatonin, contributing to insomnia. ""

Breus recommends staying warm at night during the winter, but not Also hot.

"Make sure you dress and bind yourself in natural and breathable fabrics that allow heat to circulate and dissipate, so as not to overheat while trying to prevent you from being too cold," he said.

At the other end of the spectrum, our body has also lost the most heat through the ends, and Breus says that cold feet end up being one of the most common reasons why people wake up overnight in night winter. He therefore suggests "to devote hot socks to sleep if you are subject to cold toes at night."

In relation: A new study reveals the best temperature in the room for perfect sleep .

In addition to these two major problems, some of the other problems that can affect your ability to sleep in winter include dry air, holidays and lack of exercise, according to Sanam Hafez , Psyd, a Neuropsychologist based in New York and director of understanding the mind.

In winter, air tends to be drier, which can cause respiratory problems such as nasal congestion and dry throat. "The breathing difficulties can interrupt sleep, which makes it more difficult to stay asleep overnight," said Hafez.

Our routines also often change during the winter season because it coincides with the holidays. This can lead to "holiday stress, irregular schedules and an increase in social activities that disrupt normal sleep habits", warns Hafez. In addition to that, the cold can also affect our drive routines.

"Regular exercise promotes better sleep and a decrease in physical activity during the winter can contribute to sleep difficulties," he adds.

This means that you allow yourself to be heard of a vacation and keep yourself active could make a huge difference for your ability to fall asleep and stay asleep - this month and beyond.

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