Winterproof Your Sleep Routine

Say goodbye to drowsy: Tips for getting a good night’s rest this season.

The alarm jolts you awake, but it’s still pitch black outside and you feel as if you’ve barely closed your eyes. Winter mornings have a way of making it harder than ever to get out of bed, leaving you wishing for just a little more shuteye.

Getting a good night’s sleep is not just a good idea, it’s also vital to your health and wellbeing. Sleep restores and recharges your body, improves your brain function, and can even help you fend off illness.

Winter’s arrival, though, can cause some common sleep disturbances. Here is why sleep matters to your health, along with tips to improve yours this winter.

How Sleep Supports Health

Most adults need between 8 and 10 hours of sleep per night, with a minimum of 7 hours. Getting less can affect you the next day, while chronic sleep deprivation increases the risk of disease.

“Sleep plays a crucial role in your overall health,” said Dr. Catherine Bernard, Chief Medical Officer at Aspen Valley Hospital. “Quality sleep not only makes you feel better, but it also helps the immune system stay strong. It can help you stave off weight gain, anxiety, depression and more.”

Think of it this way: while you sleep, your body hits the “repair” and “reset” buttons. Sleep supports your health through:

ROUTINE RECHARGE. During stages of deep sleep, your body recharges vital functions. It releases growth hormones that reduce inflammation, repair tissue and strengthen bone. Adequate sleep is also essential to help you recover from heavy physical activity and build muscle.

IMMUNE PROTECTION. Sleep fuels your immune system and antibodies to help you fight off disease and infection.

BRAIN BOOST. When you sleep, your brain consolidates memory, clearing pathways to retain new information. This can make thinking, learning and problemsolving a little easier.

HORMONE BALANCE. Adequate sleep helps regulate hormones related to stress, like cortisol, and appetite, such as ghrelin and leptin. Hormonal balance assists with keeping a healthy weight and lowering the risk of certain metabolic diseases like diabetes.

ENERGY REFRESH. Giving your mind and body the opportunity to rest conserves and recharges your energy. It’s why you wake up feeling refreshed after a good night’s sleep. Getting your zzz’s then, isn’t just about helping you get through the next day. It’s key to your physical, mental and emotional wellbeing.

Sleep Stealers

Long nights and cold temperatures can make you feel tired—and yet many people struggle to get quality sleep in the winter.

“Winter’s onset can bring a number of seasonal sleep challenges,” Dr. Bernard said. “Those can include less daylight, richer foods and mood changes that make it feel harder to get up in the morning.”

Recent research shows that sleep patterns change through the seasons, and in winter we naturally need more rapid eye movement (REM) sleep.1 REM sleep is one of four stages of sleep, with relaxed muscles and increased brain activity, and helps support emotional processing and brain function. According to the Sleep Foundation, most adults need about two hours of REM sleep per night, and even more during the colder months.2

Yet a few common culprits can interfere with your ability to get good sleep during this season. Shorter days with reduced light may interrupt your circadian rhythms by interfering with your production of melatonin, the sleep-regulating hormone. Screentime too close to bedtime can also disrupt melatonin production. In addition, increased darkness may trigger seasonal mood changes that affect your ability to fall asleep or stay asleep. What you eat and drink can also wreak havoc with your sleep, from caffeinated beverages and alcohol to foods high in fat and sugar. So can traveling, especially if you’ve crossed time zones or are adjusting to high altitude.

While winter can bring sleep challenges, there are a few strategies you can use to up your chances of getting a good night’s sleep.

“A good routine is the key to getting better sleep,” Dr. Bernard said. “Staying active and establishing a predictable bedtime routine that helps you wind down can lead to better quality sleep. This in turn can help you live a happy, healthy life.”