Winter Insomnia

Have you heard of "Winter Insomnia"? Unlike general insomnia, which has difficulty falling asleep, winter insomnia can sleep as usual. Nevertheless, it’s distinguished by disrupted sleep patterns and low sleep quality caused by environmental factors.

Winter insomnia tends to lead to a higher number of individuals experiencing insomnia compared to other seasons. Statistics indicate a significant increase of 10-15% in insomniac cases during this period.

 

Two Causes of Winter Insomnia

1. Reduced Outdoor Activities

The primary cause of winter insomnia is closely related to melatonin, also known as the sleep hormone. Melatonin accumulates in the body during daylight hours and is produced at night. During winter, due to reduced outdoor activity, our bodies have significantly less exposure to sunlight. As a result, there's a drastic decrease in the time our bodies receive sunlight, leading to insufficient production of melatonin, which in turn makes it difficult to achieve adequate sleep at night.

2.Disrupted Circadian Rhythm

In the winter, with the sun rising late and nightfall arriving early, it's common for our body's natural rhythms to easily fall out of  sync. Circadian rhythms refer to the body's biological cycles that regulate various functions such as sleep, hormones, wakefulness, and body temperature at regular intervals. During the long nights of winter, our bodies can experience disturbances in our sleep patterns while seeking the appropriate duration of sleep, often resulting in the onset of insomnia.

 

4 Tips to Overcome Winter Insomnia

1. Daytime walk

Although the weather is cold, it is recommended to take a walk for at least 30 minutes during the day when the sun is shining. At this time, our body prepares to produce melatonin through sunlight, and secretes an appropriate amount of melatonin at night to help us sleep well.

2. Avoid Nighttime Exercise

While this advice spans all seasons, regular exercise helps you sleep better. However, exercising late at night to tire out your body to overcome insomnia actually increases your body's metabolism and body temperature, preventing you from getting a good night's sleep.

3. Maintaining Appropriate Temperature and Humidity

The right temperature and humidity levels play a crucial role in achieving quality sleep. Surprisingly, maintaining a slightly lower indoor temperature is beneficial for a better night's rest. Keeping indoor temperatures around 20 degrees Celsius and humidity at approximately 50% creates the ideal conditions for a restful sleep experience.

4. Sleep Drink Intake

The Sleeping Bottle, the very first developed beverage aimed at improving sleep patterns from South Korea, is a general drink that aids in enhancing sleep rhythms. Made from 10 natural ingredients including Ecklonia extract and tart cherry, the sleeping bottle is a beverage that anyone, regardless of age or gender, can consume without concerns about side effects.

The product comes in a tiny 100ml size and is a low-calorie, sugar-free option with just 10 kcal, ensuring it's incredibly light on consumption even if enjoyed late at night. Especially during the extended nights of winter, having a casual sip of the Sleeping Bottle could serve as a helpful remedy to overcome winter insomnia.