Why do we need more sleep during the winter? How do you stay active in the winter?

Arabia Weather - Although humans do not hibernate during the cold months, there is a study that indicates the necessity of increasing sleep hours during the winter.

Based on the latest studies, it turns out that people have longer periods of rapid eye movement (REM) sleep during the colder months, especially between December and February, when there are fewer hours of light. Although total hours of sleep increased by about an hour during the winter compared to the summer, this result was not statistically significant.

The body's biological clock adapts and varies with the change of seasons

Although the differences in total hours of sleep were not significant from one season to another, a clear difference was observed in the extent of rapid eye movement (REM) sleep, which is directly related to the body's biological clock. REM sleep was approximately 30 minutes longer in the winter than in the summer. The results indicate that even in people with sleep disorders, REM sleep is longer during the winter compared to the summer, while sleep is less deep in the fall.

The researchers point out that if the study results are replicated in people with healthy sleep patterns, this may represent early evidence of the need to adjust sleep habits to suit the season. This can include sleeping early during the darker, cooler months.

Rapid eye movement sleep is characterized by increased brain activity and the occurrence of dreams. Normal sleep consists of three stages of NREM sleep at first, followed by a short period of REM sleep.

Although the researchers realize that the results need to be verified in individuals with poor sleep quality, they believe that seasonal changes may be more pronounced in healthy people.

In this study, 292 people participated in polysomnography tests, where researchers recorded the activity of their sleep patterns.

These tests were performed regularly for patients with sleep problems. The participants were asked to sleep naturally in a designated laboratory without the use of stimulants, and the type and quality of their sleep, in addition to the duration of sleep, was recorded.

After excluding people taking medications that affect sleep patterns and who may not have experienced REM sleep, the study included 188 participants.

Even though the participants lived in cities where their exposure to natural light was low and light pollution was high, which can affect any seasonal changes that light can bring about, the researchers found "striking" changes in their sleep patterns across the seasons.

Total sleep duration increases in winter compared to summer

Overall, total sleep duration appeared to be 1 hour longer in winter than in summer, and REM sleep duration was 30 minutes longer in winter than in summer. During the fall, REM sleep was about 25 minutes shorter than in the spring.

We know that REM sleep is closely linked to the biological clock, which is associated with changes in lighting throughout the year. Therefore, sleep duration and quality are likely influenced by changes in light exposure throughout the year.

The researchers noted in the paper published in the journal Frontiers in Neuroscience that although there are studies examining the short-term effect of artificial lighting on human sleep, reports on long-term effects due to seasonal changes are rare. They showed through their analysis that the total sleep duration increases in winter compared to summer, and that REM sleep duration is longer in winter compared to spring.

This finding may influence future recommendations regarding sleep practices, specifically regarding adapting sleep habits to the seasons of the year.

Therefore, it may be beneficial for society to provide means that enhance sleep flexibility and adapt it to the changing seasons, so that individuals can respond effectively to these changes. Regarding waking up early during the winter, this can contribute to reducing the effect of the seasons on the sleep pattern in humans.

If these differences in sleep habits are confirmed across a diverse group of individuals, this could be of great importance in developing future recommendations regarding sleep practices, especially with regard to people who have sleep problems and require special guidance.

Here are some tips that can help you stay active and energetic during the winter:

• Don't miss the sunlight: Try to go outside during the day and be exposed to natural light for a brief period. Sunlight can help regulate the biological clock and raise energy levels.
• Get moderate sleep: Make sure you get enough sleep, but don't make your sleep too long. Moderate sleep helps you feel refreshed and energetic.
• Exercise: Regular exercise boosts energy levels and improves mood. Even simple activities such as walking can be beneficial.
• Eat healthy: Include fruits, vegetables, whole grains, and healthy proteins in your diet. Avoid eating foods high in sugar and highly saturated fats.
• Nourish your body with the necessary vitamins and minerals: Your body needs a variety of nutrients to stay active and healthy. Make sure to include different sources of vitamins and minerals in your diet.
• Relax a little from stress and tension: Try thinking about relaxation techniques such as yoga or meditation. Reducing stress levels can contribute to feeling energetic.

Sources:

• rt
• aljazeera