The State Of İnsomnia Caused By Seasonal Transitions

Seasonal transitions; temperatures drop, the sun's rays weaken, and days shorten while nights lengthen. All of these changes directly affect our sleep patterns. We often feel these effects as fatigue, drowsiness, and weakness. The main reason for the emergence of these problems that negatively affect our daily lives is the changes in the production of the hormone melatonin in our bodies.

The hormone that regulates our body's rhythm and controls the speed of falling asleep is the Melatonin Hormone. Light stimuli inhibit the secretion of the melatonin hormone, while darkness increases it. The higher the level of melatonin hormone, the faster our ability to fall asleep. Especially with the arrival of September, when sunlight decreases, melanocyte cells are less stimulated; the serotonin hormone, which gives vitality and vitality to the body, begins to be secreted less. This situation leads to problems such as quick fatigue, insomnia, and unhappiness in individuals. Due to all these changes, it is of great importance to regulate sleep during seasonal transitions.

5 Ways to Regain Sleep Balance

You should not sleep less than 6 hours or more than 10 hours

Experts say that sleeping less than 6 hours or more than 10 hours a day negatively affects sleep quality. However, more than sleeping, sleeping at the right time is extremely important. Therefore, it is necessary to sleep at night and try to stay awake during the day.

You should pay attention to your sleep hygiene

One of the most important factors in having a quality sleep pattern is to ensure sleep hygiene. At this point, bed and pillow selection, room temperature, and lighting should be made suitable for sleep. In addition, for individuals with allergic rhinitis, ventilation, humidity, temperature, bed, and pillow they sleep in are also important. In the final stage, your bed should be prepared for sleep.

You should control your caffeine consumption

Consuming too much coffee and tea has a negative effect on sleep patterns. Even if your caffeine consumption does not affect your sleep pattern under normal circumstances, excessive coffee and tea consumption during seasonal transitions can negatively affect your sleep pattern. Especially during seasonal transitions, you need to control your caffeine consumption.

You should try to move more

Especially with the arrival of winter and the worsening of climatic conditions, our level of movement decreases. To prevent this, you can walk, run, or ride a bike during the day. You can also choose sports that shape and stretch the body. Thus, while maintaining your sleep pattern, you can also increase your daily energy.

You should pay attention to your bed selection

Knowing the importance of the right bed for the quality of your sleep, the process of choosing the right bed becomes important. For a comfortable sleep, the hardness-softness level of the bed should be suitable for the person's comfort. In addition, the size of the bed and the use of natural ingredients are extremely important for a comfortable and quality sleep.