Winter Sleep Hygiene: Sleeping Well in Winter

When we think of sleep and the winter, we may be tempted to picture the increased restfulness of nature: bears are hibernating, animals are finding cozy homes, and even the trees themselves are still for the season. However, you may find that your sleep doesn’t quite match the warm-and-cozy image of bears curling up in their dens for the holidays! According to a study published in the Journal of Sleep Research, around 10-20% of people may experience winter-related insomnia, characterized by difficulty falling asleep or staying asleep.

During winter, disruptions in sleep patterns are relatively common, and various factors contribute to this change. The reduced exposure to natural sunlight during shorter days can impact the body's internal clock, known as the circadian rhythm, leading to disturbances in the sleep-wake cycle. Additionally, the prevalence of Seasonal Affective Disorder (SAD) during the winter months, which affects a significant portion of the population, is associated with sleep disturbances such as insomnia. The colder temperatures may also contribute, as discomfort or fluctuations in room temperature can interfere with the body's ability to enter and maintain a restful sleep state. 

Looking for ways to improve your sleep hygiene between your depression therapy sessions? Check out three ways to find restful sleep this winter below.

Strategy #1: Maximize Natural Light Exposure

Disruptions in natural light during winter are just one potential cause of our sleep routines becoming disrupted. To help improve your natural light exposure, consider doing the following: 

1. Soak Up Natural Sunlight: When possible (and when sunny!), attempt to take a 15 minute walk outside to soak up some of that natural sun that your body is craving during winter.

2. Rearrange Working & Living Spaces: Arranging living and working spaces to maximize natural light, such as positioning desks near windows, can ensure a steady dose of sunlight

3. Organize a Gift Exchange or Secret Santa: Consider the use of light therapy boxes if your living space isn’t conducive to natural light or you just can’t make it outside when natural light is plentiful (we get it, fellow 9-to-5’ers!)
   

Strategy #2: Work on Your Sleep Routine

Your sleep routine is not just what happens when you lay down - it’s what you do all day to prepare for bed! Consider the following ways to improve your sleep routine: 

1. Limit Screen Time: Studies show the amount of time you’re staring at a screen can seriously impact your sleepy-hormones. Try to shut off all electronics an hour before bed, and consider doing something relaxing like a bath or reading instead.

2. Wake Up and Go to Bed At the Same Time: Establishing a regular sleep schedule supports circadian rhythms, addressing yet another factor that influences your ability to fall asleep and stay asleep.

3. Eat Enough and Move Enough: It may be surprising, but your sleep routine also involves your daily meals and movement. Individuals can benefit from structuring their days with designated times for meals, exercise, and relaxation

Strategy #3: Rule Out Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a form of depression characterized by a seasonal pattern, typically emerging during the fall and winter months when exposure to natural sunlight decreases. Disrupted sleep patterns are a large sign of potential SAD. If you believe you’re experiencing SAD, consider doing the following: 

1. Visit a Professional: a mental health counselor specializing in depression therapy will be able to provide an assessment to determine if SAD is a potential diagnosis for you. On top of that, a counselor can help build coping skills, your support network, and even address your sleep patterns.

2. Build Your Support System: cultivating supportive connections is a social strategy that plays a pivotal role in navigating the isolating effects of Seasonal Affective Disorder. Engaging in activities that foster social connections, such as joining clubs or attending community events, helps combat the tendency to withdraw during the winter months.

3. Utilize Medication, if Applicable: for those who are low on Serotonin, store bought is fine! If it falls within recommendations from your doctor and/or psychiatrist, medication for depression may be a good fit for you.

In conclusion, increasing natural light, making daily routines for sleep, and visiting a specialist are three ways to improve your sleep patterns in winter. If you need to talk to someone, we’re here for you. At My Time Counseling, we specialize in depression therapy. Reach out to us today to see what we’re about!