How our sleep is affected by changes in the weather

The importance of adequate and quality sleep for a person's physical, mental and spiritual health is something that has been confirmed by an abundance of scientific research. Good sleep contributes to:

• in improving memory and learning function

• in strengthening the immune system

• in the best physical condition

• in maintaining a normal weight

• in improving mood

• in reducing stress

• in increasing our productivity

The change in weather affects the quality of sleep

Many of the factors that affect our sleep depend on us and on small changes we can make in our daily life and sleep routine.

One factor, however, that we often overlook, and which significantly affects our sleep, is the external environment. Changes in temperature, humidity, atmospheric pressure, as well as specific weather phenomena, affect us in many ways, both positive and negative.

Knowing about the effect of weather and seasons on sleep quality is an important factor in being properly prepared.

Shorter days affect our biochemistry

During the fall and winter, when the days begin to get shorter and the nights longer, sunshine decreases and so does our exposure to it. A result of this change, combined with the fact that many people work from very early in the morning, before the sun rises, until very late in the afternoon, when the sun has already set, is a lack of vitamin D, which is even observed in in sunny countries like ours.

Vitamin D significantly affects our body in many of its functions, including sleep-wake cycles. This particular vitamin it is necessary for the production of serotonin, which is important for your mood. Research has shown that low serotonin levels result in symptoms of fatigue, depression, anxiety, and increased carbohydrate cravings, which can lead to weight gain. In addition, lower vitamin D levels have been associated with feeling more sleepy during the day.

Changes in light-dark cycles also result in the release of more melatonin in our body, making us feel tired and sleepy earlier than usual.

Cool air helps us sleep better

Research has shown that in seasons where the air is a little cooler, we sleep better and more restfully. After all, temperature plays an important role in the onset of sleep and circadian rhythms. As our body gets drowsy and prepares to sleep, it slightly lowers its internal temperature and keeps it down until a few hours before waking up.

The ideal room temperature is between 15.5 and 21 °C, depending on each person's preferences, but also depending on the clothes and bedding they use.

Hot air with humidity makes it difficult for us to sleep

While the cool air of autumn and spring makes our sleep more comfortable, the hot and humid air of summer has the exact opposite effect. The feeling of heat and humidity on our skin makes us feel uncomfortable and makes it difficult for us both to start sleeping and to achieve a relaxing and deep sleep.

Our inability to fall into deep sleep also results in our body not releasing certain hormones, which are normally released in this stage of sleep, and which are beneficial to our mood.

Weather changes can become painful

Changes in temperature, humidity levels and barometric pressures can have an effect on pain levels in people suffering from arthritic and neurological problems.

For example, research has shown that colder weather and high barometric pressure contribute to increased pain levels in people with bone and joint problems. Conversely, high temperatures and low barometric pressure are associated with an increase in migraines in susceptible individuals. Both situations have a negative effect on the quantity but also on the quality of our sleep.

Certain seasons are accompanied by certain seasonal illnesses or allergies

Certain seasons are associated with the flare-up of certain allergies and seasonal illnesses. The higher temperatures and high humidity are accompanied by pollen and dust mites , which affect many people with respective allergies. Symptoms of allergies are stuffy nose, itchy skin and eyes, and irritated sinuses. The specific symptoms, on the one hand, make it difficult to achieve a restful sleep, on the other hand, they are treated with the administration of antihistamine drugs, which in turn may affect our sleep.

Accordingly, in the colder winter months there is an increase in viruses and colds, the side effects of which also make it difficult for us to sleep and rest. Also, medications given to treat these symptoms, such as cough syrups that contain alcohol, may interfere with your sleep.