How Different Seasons Affect Our Sleep

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Getting enough shut-eye is tricky sometimes and it can be particularly difficult as seasons change, with fewer sunlight hours and alterations in temperature impacting our ability to sleep well.

So, how do different seasons affect our sleep and what can you do to make sure you get enough rest all year round? 

Dealing with temperature

The main difference you’ll probably notice when it comes to sleeping in different seasons is the change in temperature. Do you prefer getting into a warm bed or do you prefer your bedroom to be cool? Whatever the answer, hot summers and freezing winters will affect how well we rest. 

According to The National Sleep Foundation, the ideal bedroom temperature should be between 15.5 °C and 19.5 °C. This may seem chilly, but a cooler body temperature is conducive to sleep, so having a toasty bedroom might, in fact, make it tougher for you to drift off.  

When it’s too hot during summer, try some solutions for hot sleepers like switching to a more breathable mattress, sleeping in loose cotton pyjamas, keep a bedside fan or your air-con on through the night, and make sure to close your blinds or curtains by day to keep out heat.

When it comes to how to sleep warm during cold weather, try flannel bed sheets and shop for duvet covers with a tog value of between 13.5 and 15 for a snug, winter night’s sleep.

The effect of light 

Did you know that sunlight reduces how well and quickly our brains produce ‘melatonin’, which is also known as the ‘sleep hormone’? Spending time outside in the bright summer sunshine suppresses the creation of melatonin, meaning that it kicks in at a more sleep-appropriate time – in the evening after sunset. Unfortunately, the dimmer or even non-existent winter sun means that melatonin is created more easily during the daytime in the colder seasons. As a result, we can feel sluggish and weary by day and don’t get that ‘push’ at night to help us sleep.

Of course, the weather is out of your control, but perhaps you could make the most of any winter sunshine by taking a long walk or simply sitting by the window. 

SAD

Although the lack of sunlight can affect everyone, it can have a more harmful effect on some. Seasonal Affective Disorder (SAD) is a form of depression that those affected go through as the seasons change, according to Mind. 

How can SAD affect the quality of our sleep? It’s reported that sleeping problems and depression are very closely linked, with emotional issues such as low mood and anxiety making it more difficult to fall asleep and rest soundly. 

As we mentioned above, natural light will help you sleep during autumn and winter. But if you feel that this is not working, try speaking to your doctor, too. 

Humidity 

It’s not only the heat of summer or coolness of winter that can disrupt sleep; air quality is also a factor. Humid summers can make it uncomfortable to rest at night and more difficult to enter the REM sleep stage that helps us wake up feeling rested. Similarly, winter air tends to be drier, which can affect our nasal passages and cause us to sneeze and cough during the night.

To help, why not invest in a humidifier for decent winter sleeping and have your bedroom windows open to keep the air circulating during summer? 

Sleeping well all year round isn’t always easy, but keep the above tips in mind to help you rest well in any season.