How to adjust your sleep throughout the seasons

Winter 

In winter, many of us find ourselves needing more sleep than we do at other times of the year. Experts believe this because in winter we are exposed to less light during the day, therefore it can impact our circadian rhythms. It is also seen to be one of the reasons why individuals struggle with seasonal affective disorder (SAD) over the winter months.  

A common symptom of SAD is feely overly sleepy, this can be caused by the increase of melatonin, which is a hormone that responds to the darkness that puts us into a state of quiet wakefulness that helps promote sleep. So as we are exposed to less light and more darkness over the winter months, our melatonin production is increased. This is why many of us feel the need to go to bed earlier over the winter months. 

Although you may be tempted to sleep a lot more, this can be adverse for your productivity throughout the day. If you oversleep at night, you might find yourself being more sluggish and less productive. So even though you may be tempted to stay in bed longer over the cold winter months, it is still best to aim for eight hours of sleep a night.

Alcohol 

A primary factor that can affect your sleep is alcohol consumption. Over winter and the festive period, many of us drink more often than we do at other times of the year. Drinking alcohol can reduce the amount of REM sleep you get, and can be a cause for a disruptive night’s sleep. If you do go out drinking over the festive period, it's best to do it in moderation and drink water intermittently whilst you drink alcohol. If you don’t want alcohol to impact your sleep, you should try to stop drinking at least 4 hours before you go to bed. 

Exercise 

Although it is important to exercise all year round, in winter it can be more difficult to do. In winter, we don’t get the same amount of physical activity due to the longer, darker nights, but it is important to do. Going for a walk or going to the gym, or any form of exercise uses up our energy, which can make it easier for us to fall asleep in the evening, and maintain a healthy sleeping pattern.  

Spring 

In Spring, days start to get light and we’re able to put the cold winter night's behind us. It also means the clocks will go forward with Daylight Saving Time, which can disrupt our sleeping pattern. Although losing an hour of sleep may not seem like a big deal at the time,  it can have a lasting impact. 

Daylight Saving Time 

There are things you can do to prepare your body and your sleeping pattern, so it doesn’t have a big of an impact on your routine. If you don’t, the lasting impact can affect your sleep for a week or longer. The best way to prepare your body is to make gradual adjustments, so it's ready for the change. You can do this by going to bed 15 minutes early the week before the clocks go back. This will ensure you’re well-rested. This can be really important to do if you have children, to help them maintain their routine. 

Allergies 

Springtime can be an unsettling time as the allergies and hayfever which have been at bay over the winter months can act, take you by surprise. A study by the Asthma and Allergy Foundation of America and Teva Respiratory showed that 59% of people with nasal allergies also struggle to sleep. 

Sleep Hygiene 

Sleep hygiene isn’t a spring-time exclusive for getting a good night’s sleep, but improving your sleep hygiene is something you should implement which can help you cope with daylight savings time change and allergies. Good sleep hygiene aims to help you fall asleep, stay asleep and have a peaceful sleep. Basic tips include regular exercise before bedtime, relaxing before bed, and having a regular sleep-wake cycle. We have a lot of guides to give you advice on how to improve your sleep hygiene. 

Summer 

In the summer, many of us get less sleep than we do in winter. There have been several studies into this, but they all have slightly different findings. One survey of residents in Maryland, USA, found that residents sleep on average 7.05 hours a night in the summer versus 7.41 hours in the winter. While a 2007 study into the sleep behaviours of university students found that on average, student’s sleep an extra 24.6 minutes in the winter compared to the summer. While a Japanese study claims we only get 19 minutes extra sleep in winter. 

In summer, sometimes we can find the heat too much, or the light too bright to get a good night's sleep. Saying that it’s not all bad when it comes to sleeping in summer, the longer days can be beneficial for people who suffer from circadian rhythm disorders, as they may find it easier to correct their abnormal sleep patterns as they are exposed to light as soon as they wake up. There are some things you should be aware of to keep you having a good night’s sleep over the warm summer nights.  

Heating and Humidity 

Heat and humidity are two of the biggest concerns for people over the summer when it comes to getting a good night’s sleep. In winter, if we’re feeling the cold we can put on thicker pyjamas or add an extra blanket to the bed, but in summer it’s harder to stay cool.  

In the UK, very few homes have air conditioning, so in summer you should invest in a fan, so it can move the air around your room. Also, keep your blinds low to help keep sunlight to prevent your room from becoming too hot, for when you go to your bedroom at night. 

Light 

Light is one of the biggest factors that can impact our sleep. This is because light helps control our circadian rhythms and affect our melatonin levels. So it is important to make your bedroom dark over the summer months. Investing in some blackout blinds is one way you can do this, but a more cost effective way is to sleep with an eye mask on. 

Autumn 

There can be a lot of changes to your sleep routine in autumn as nights start to draw longer and cooler. 

Vitamin D 

As the night’s start to get darker earlier in Autumn, it's important that you still go out and get some fresh air and exercise. While our melatonin starts to rise, our vitamin D levels can drop if we don’t get enough sunlight. Getting out of the house doesn’t also guarantee we’ll get enough vitamin D, so trying a supplement could work for you. 

There have been several studies that show an association between vitamin D levels and quality and quantity of sleep. Having low levels of vitamin D can increase your daytime sleepiness, poor sleep quality and has even been linked to a higher risk of various sleep disorders in a recent study.  

 Increasing your vitamin D levels may increase your sleep duration, and there is evidence that if you have a sleep disorder that taking a vitamin D supplement may improve your quality of sleep as well. 

Humidity in Autumn 

Humidity decreases over the autumn months as the air gets drier. Humidity is something we need in moderation in the air to get a good night’s sleep This is because dry air does not retain moisture well. This can lead to our skin getting dry as we sleep, our eyes getting itchy and can be linked to respiratory problems.