{"id":28131,"date":"2021-09-01T08:00:44","date_gmt":"2021-09-01T12:00:44","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/changing-of-seasons-quality-quantity-sleep-6571"},"modified":"2024-08-14T15:12:46","modified_gmt":"2024-08-14T19:12:46","slug":"changing-of-seasons-quality-quantity-sleep-6571","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/blog-es\/changing-of-seasons-quality-quantity-sleep-6571","title":{"rendered":"Do the Changing of Seasons Impact the Quality & Quantity of Your Sleep?"},"content":{"rendered":"

\"DoWhether it\u2019s spring, summer, fall or winter, discover how to get the best rest any time of year with these expert tips<\/h2>\n

With fall fast approaching, everyone\u2019s\u2019 sleep habits will begin shifting again. While changes in light and temperature transition slowly, they impact how much and how well you sleep. Good quality sleep is always worth prioritizing for your health and well-being, so it\u2019s important to be aware of seasonal transitions and how to navigate them.<\/p>\n

What science says about sleep and seasonal changes<\/h2>\n

An area of research that definitely warrants further investigation, there are some exploratory studies that have questioned how seasonal changes affect sleep. A 2019 Japanese study<\/a> set out to examine the changing seasons\u2019 influence on sleep duration and sleep problems. The sleep patterns of almost 1,400 participants ages 15 to 89 were documented across all four seasons. Researchers found these people slept more in the winter and less in the summer. People in the middle and older age groups experienced the most significant changes, while younger and middle-aged groups were most affected by sleep problems, especially in spring and summer.<\/p>\n

Dr. Funke Afolabi-Brown, attending physician with Children\u2019s Hospital of Philadelphia and a sleep medicine fellow at University of Pennsylvania, notes that temperatures fluctuations<\/a> can significantly impact sleep. \u201cOur circadian rhythm regulates our sleep cycles, which control several bodily functions, including our body temperature,\u201d she says. \u201cA drop in temperature occurs about two hours before we go to sleep, which is around the same time when melatonin secretion occurs. Our body cools down by sending heat away from our core. Heavy beddings tend to trap heat and affect our body\u2019s ability to cool down.\u201d<\/p>\n

Adjusting to a new (sleep) season<\/h2>\n

\"low-costShifting your bedtime and modifying your sleep hygiene habits to coincide with seasonal changes are good insurance for getting better sleep<\/a> throughout the year. As we know, small time shifts, even just a few hours, are enough to throw a wrench in your sleep-wake cycle, hence the dreaded jet lag experienced while traveling.<\/p>\n

\u201cAs the seasons change, we may need to modify our routines,\u201d Dr. Brown notes, \u201cparticularly when it gets dark earlier in the day. We should still aim for a consistent bedtime and wake time. It would help if you aimed for a routine consisting of two to three relaxing activities heading in the bedroom direction.\u201d<\/p>\n

She also recommends investing in black-out shades<\/a> to help reduce outside excessive light and allocating enough time to wind down at the end of the day. A warm bath as part of your routine is helpful to help you relax. Hint \u2013 a bath will also help your body cool down in time for bed. And avoid electronics close to bedtime as this disrupts melatonin production.<\/p>\n

Ideally, you should also invest in bedding that will help regulate your temperature during sleep<\/a>, not too hot or too cold. Try to choose sheets, pillowcases, blankets and duvets made of breathable and comfortable materials, like cotton or linen, which are conducive to sleep.\u00a0Conversely, when a bedroom temperature is too cold, it will cause discomfort and affect the quality of your sleep.\u00a0Most sleep experts peg the ideal bedroom temperature at 65 F (18C), but depending on your individual preferences, it may vary a degree or two.<\/p>\n

Should you sleep with your windows open?<\/h2>\n

The answer isn\u2019t straightforward at all, but Dr. Brown has weighed in with her take: \u201cIf you have windows open, you can enjoy a nice breeze, and it allows for fresh air to circulate your room, improving ventilation.\u201d But there is a caveat, she adds. \u201cIf you live in a hot climate or have seasonal allergies, you may want to keep your windows closed and use a fan or air conditioning. Also, if you are in an area with a lot of noise, keeping the windows open can be distracting to your sleep.\u201d<\/p>\n

The bottom line: Do what works for you based on the advice provided above. Fresh, cool air is nice for sleeping, but it may not work for you based on existing health conditions and where you live.<\/p>\n

How to get great sleep in any season<\/h2>\n

Whether it\u2019s snowy, humid, hot or cool and crisp, they are a few evergreen rules of thumb for better quality sleep<\/a>. And most of those guidelines revolve around your bedtime and sleep habits, also known as sleep hygiene.<\/p>\n

\"DoDr. Brown shares her 8 must-dos for all seasons:<\/p>\n