How to improve sleep quality and get enough sleep in the autumn-winter period

In autumn and winter, many people experience insomnia and chronic fatigue. Sleep disorders during this period are not accidental. They are directly related to the reduction of daylight hours and the production of a key hormone. However, there are effective techniques that allow you to restore a quality night's rest even in the darkest season. Izvestia reports on how to normalize sleep in the autumn-winter period.

Why sleep is disrupted in the fall

The main reason for the deterioration of sleep quality with the arrival of cold weather is the lack of sunlight. In winter and autumn, the daylight hours become shorter. We wake up in the dark, spend the day indoors with artificial light, and after work we find ourselves back at dusk. This mode disrupts natural biological rhythms.

After dark, the thyroid gland begins to produce melatonin, the "sleep hormone" that signals the body to rest. Additional factors of insomnia and, as a result, lack of sleep are also:

• decreased physical activity;
• a rare stay in the fresh air;
• stress and autumn blues;
• changing the diet;
• drinking coffee, especially in the evening;
• using gadgets before going to bed.

How to adjust sleep patterns in autumn and winter

Doctors distinguish such a concept as "sleep hygiene". It combines a whole set of rules and habits that are aimed at ensuring a good night's rest. In the autumn-winter period, the observance of sleep patterns becomes especially important.

To get enough sleep, you need to go to bed and get up at the same time, even on weekends. This helps to "train" the internal clock and stabilize melatonin production.

It is recommended to drink herbal tea, take a warm bath or read a book 1-1.5 hours before bedtime. These relaxing treatments promote a faster transition to a state of rest.

Lighting also plays a key role. Bright, especially cold blue light from a smartphone or TV screen reduces melatonin levels, which has a physiological basis, says Alexey Yurasov, professor of the Department of Nanoelectronics at the Russian Technical University MIREA.

The expert explained that special retinal cells sensitive to blue light activate the brain, which regulates our internal biological clock. This can delay the start of the sleep phase by 30-60 minutes.

If it is impossible to completely abandon gadgets, it is recommended to activate the night mode, which suppresses the blue spectrum.

Optimal conditions for recreation

The environment in the bedroom also affects the speed of falling asleep and the depth of sleep. In the evening, in residential areas, you should switch to warm, subdued light using sconces, floor lamps or lamps with a dimmer. It promotes relaxation and smooth preparation for sleep.

Temperature conditions and air quality are equally important. The optimal temperature for a bedroom is 18-20°C. Before going to bed, the room should be ventilated for 10-15 minutes. Cool, oxygenated air makes it easier to fall asleep and improves metabolism.

It is also worth ensuring silence and darkness by using blackout curtains or a sleep mask. But first you need to make sure that the mattress and pillow are comfortable, otherwise, even if all conditions are met, the quality of sleep will be unsatisfactory.

Nutrition for sound sleep: what to eat in the evening

Diet plays a significant role in sleep regulation. For the synthesis of melatonin, the body needs special amino acids, such as tryptophan, which is part of the proteins of all living beings. The human body cannot produce it on its own and receives it exclusively from food.

Its sources are turkey, bananas, nuts, dairy products, eggs. They should be included in the evening meal. However, dinner should be light and take place 2-3 hours before bedtime. Heavy, fatty foods force the digestive system to work actively at night, which prevents proper rest.

In addition, you should completely abandon caffeine and alcohol, which are powerful stimulants, leading to frequent nighttime awakenings. Instead, you can drink tea with mint, lemon balm or chamomile, which has a calming effect.

The role of vitamins and trace elements

Deficiency of certain vitamins can also affect the quality of sleep. According to experts, vitamin C, which is involved in all metabolic processes, vitamin D, which supports the functioning of the thyroid gland, and B vitamins, which help to cope with stress and increased emotional stress, play an important role.

Of the trace elements, magnesium and potassium are important, which are involved in the work of the nervous system. Sources of magnesium include green leafy vegetables, nuts, seeds, and legumes. Potassium is found in potatoes, spinach, avocados, and bananas.

Consult your doctor before taking any vitamins and supplements. Especially in the presence of chronic diseases or individual intolerance to individual components.

Sports and physical activity

Regular walks in the fresh air and physical activity are another powerful tool for normalizing sleep. Aerobics, running and swimming help to adjust the internal biological clock well.

However, it is better to plan intensive workouts for the first half of the day. Just before bedtime, they are contraindicated, as they increase the production of cortisol and adrenaline, making it difficult to fall asleep.

Relaxing practices should be preferred in the evening. For example, yoga or breathing exercises. A light walk before bedtime will also be an ideal end to the day.

Earlier, Izvestia told how to measure blood pressure.

All important news is on the Izvestia channel in the MAX messenger.