Within the framework of the Fall Back into Great Sleep campaign, Yahoo!Health has exchanged with experts to explain the causes of insomnia in winter, including lack of daylight, the disruption of biological clocks due to overtime and changes in living temperature.
Here are some measures to help improve sleep and avoid insomnia in winter.
Go outdoors during the day
On rainy and cold days, staying indoors all day is a familiar choice for many people. However, experts believe that exposure to daylight is a key factor to regulate sleep.
Dr. Lindsay Browning, a psychologist, who holds a PhD in insomnia from Oxford University, said that daylight helps activate hormones that help the body stay awake during the day, while inhibiting sleep-inducing hormones at night, which are one of the main causes of insomnia.
Morning light supports the natural release of cortisol, helping to increase energy levels and improve mood, while inhibiting melatonin secretion, making you more alert during the day," Ms. Browning said. Early exposure to light also helps melatonin be secreted earlier in the evening, thereby helping you fall asleep more easily, avoiding insomnia at night.
Maintain a regular sleep schedule
Many people keep their bedtime fixed during the week but stay up very late on weekends. According to experts, this habit can cause the biological clock to be disrupted.
Dr. Browning recommends maintaining a stable wake-up time and relatively consistent bedtime throughout the seven days will help the body form a sustainable circadian rhythm. “When you keep a regular sleep schedule, the body will get used to sleeping at the right time at night, thereby improving sleep quality,” she emphasized.
Create an ideal bedroom environment
A cool bedroom is considered an ideal condition for a good night's sleep in winter. Experts recommend opening the window before going to bed to welcome fresh air, and adjusting the heating system to a moderate level or completely off.
Sleepwear and sheet material also play an important role in regulating body temperature. According to Phoebe Street, a sleep expert and brand manager at Pretty You London, synthetic fabrics can create a warm feeling at first but retain heat, making the body susceptible to heat, sweating and discomfort while sleeping.
Conversely, natural materials such as bamboo or wool have structures that allow air to circulate, both keeping warm enough and not causing stuffiness. “These materials also have the ability to absorb and drain moisture quickly, helping the body stay dry and comfortable,” Ms. Street said.
When should medical support be sought?
According to Dr. Bhavini Shah (Online Doctor at Lloyds Pharmacy), changes in daylight hours not only affect sleep habits but also affect overall health. “Sleep plays an extremely important role in the cardiovascular system, mental health, immune system, reproductive health and hormone regulation,” she said.
If insomnia lasts for more than a month and the above measures are not effective, patients should consider seeking advice from a medical professional. In particular, when poor sleep begins to affect mood, behavior or general health, examination and professional advice are necessary.
