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‘We produce more of the sleep-inducing hormone melatonin in winter when the days are shorter.’
November 29, 2008
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The length and quality of sleep during the winter season is controlled by three factors: temperature, amount of melatonin produced in our bodies and sunlight. If the indoor temperature is kept at a comfortable level, the cold and short winter days should not pose much problems for the sleep deprived. But as the days shorten and nights lengthen, we produce more of the sleep-inducing hormone melatonin. We also get less sunlight, so our body clock is modified, meaning that our overall sleep time is increased, making it harder for us to get up early. It’s never easy to deal with sleeplessness.
The first action to take is to check the room temperature. It is important to have some heat in the room in order to get decent sleep during the winter season. If there’s a chilly draft in the bedroom, there’s a good chance of losing sleep. If the room temperature is low, remember to wear additional layers of clothes. It’s always better to use bedding made of natural fibers such as cotton, which helps contain body temperature. Another suggestion is to stick a hot-water bottle under the sheets 30 minutes prior to bedtime. Most people tend to stay in when the weather turns cold and unpleasant. But it’s important to make an effort to get off the couch and outside. You need to get as much sunlight as possible during the winter months. “When you wake up, it’s good to open the curtains and get some sunlight, which will help your body produce more melatonin in the evening,” said Lee Ju-hun of Kandong Sacred Heart Hospital’s Neurology Department. Starting the day off right is important, but it’s just as important how you conclude the day. Approximately an hour prior to bedtime, unwind by soaking in a warm bath for 15 minutes. It can go a long way in preventing sleeplessness. A warm bath can help relieve worries, anxiety and stress. The ideal room temperature to induce sleep is 20 to 25 degrees Celsius,” said Park Dong-sun, director of The Suum Sleep Center. A Western home remedy for sleeplessness is a mug of warm milk with honey before bedtime. Milk contains tryptophan, an amino acid which induces sleep and is a source of serotonin, a neurotransmitter. Serotonin is known to enhance feelings associated with love and happiness as well as act as a relaxant. But as the weather drops during the winter months, the production of serotonin in our body decreases. Although tryptophan can be found in chicken, pork, duck, fish and cheese among others, milk is the best option for late-night consumption. For those not up to drinking milk, decent substitutes include bananas, figs and gim (dried seaweed). Coffee, black tea, green tea and cola as well as chocolate and tobacco near bedtime are all no-nos. That’s not all, Yoo Jae-chun of Eulji University Hospital, Neurology Department suggests adding water to the list. “Drinking water close to bedtime is not recommended as it can disturb the regular sleeping pattern if you need to use the restroom.” Although it’s not wise to eat late-night snacks, going to bed on an empty stomach is not recommended as it can lower the blood sugar level which can lead to restlessness and cold sweats. Those struggling with insomnia and in need of some sleeping pills are sometimes offered Valerian, a herb that relieves stress, anxiety and insomnia. The herb is often drunk as an infusion 30 to 60 minutes before bed. Other sleep-inducing habits cover deep breathing techniques and foot massage. By Park Tae-kyun JoongAng Ilbo [jason@joongang.co.kr] |
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