Let winter weather in Lone Star State lull you to sleep
So far this winter, the daily temperatures have been a bit of a roller-coaster ride, with weather alternating between cold, dry days and mild, wet days. But as the possibility of colder temperatures continues, the winter weather can influence not only how people sleep but also how much they get each night.
Theoretically, people should be getting better sleep in colder temperatures, said Candice Alfano, director of the Sleep and Anxiety Center at the University of Houston.
“Our core body temperature drops as we fall asleep, and it stays lower while we’re asleep,” Alfano said. “So when there are colder temperatures outside, theoretically, it could make it easier to sleep.”
According to the National Sleep Foundation, the ideal sleeping temperature is between 60 and 67 degrees — a range of temperatures Alfano admits households may have disagreements
about, especially when it is already cold outside.
“Because it’s winter and colder outside, many people crank up the heat in their homes, or they wear extra clothes to bed,” she said. “This can actually make it harder to sleep.”
And because heated air rises, bedrooms on the second or third floors will be even warmer, making it harder for people to fall asleep.
Alfano recommended household
members try sleeping at different temperatures at night to figure out which temperature works for them, as a difference of 1 or 2 degrees can change sleep patterns, including the ability to stay asleep.
Usually, when people wake up in the middle of the night, it’s because their core body temperature is rising, according to Alfano.
“Oftentimes when we have someone come in complaining of ‘middle of the night’ insomnia, one of the first things we ask about is the temperature they keep their home at or the type of blanket they use, because if you’re very warm, not only is it going to make it harder to fall asleep, it’s actually going to wake you from sleep,” she said.
The winter months also can affect sleep patterns because of the decreased amount of sunlight. Lack of sunlight is already linked to seasonal affective disorder, but it also can make sleep more challenging because exposure to daylight is critical for setting people’s circadian rhythm, or their internal clock, Alfano said.
If people don’t get enough light during the morning or day, they are more likely to feel sluggish or less active throughout the day, and that will influence their ability to fall asleep at it’s their normal bedtime.
“If the sun isn’t up, at least turn all the lights on in your home, try to make it as bright as possible,” Alfano said. “But then when the sun does come out, you want to try to get outside, ideally for at least 30 minutes.”
Sleep works best when it’s consistent, and one of the hazards of changing the clock every year because of daylight saving time is that, twice a year, a person’s circadian rhythm has to rapidly adjust. Alfano, however, doesn’t suggest people adjust their sleep schedules because of daylight saving time.
More sleeping tips
• Because of the use of heaters during the winter, air with less moisture can circulate in the home and cause congestion, which can interfere with sleep. If you sleep with a heater on, consider using a humidifier.
• Get regular exercise. Because of the cold, it’s more tempting to skip workouts outside, but sunlight plus exercise boosts alertness during the day and can help the body feel sleepy at night.
• Don’t work out right before bedtime because exercise will raise the core body temperature, and it will take longer to cool off and fall asleep.