冬季您需要更多的睡眠吗?

Julia Malacoff
byJulia Malacoff
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冬季您需要更多的睡眠吗?

Have you ever noticed that as the weather gets colder, you get sleepier? Suddenly, turning in at 9 p.m. doesn’t feel like such a bad idea. You might still sleep until your normal wake-up time, increasing your total number of hours of shuteye. If this describes your experience as the seasons change, you’re not alone.

“睡眠似乎与季节的变化有关,在冬季睡眠时间更大。”Renee Wellenstein, DO, a functional medicine physician and health coach. In other words, people tend to sleep a little bit more in the winter.

This effect varies between people, though. Seasonal sleep changes have been studied extensively, and there seem to be several影响结果的变量,韦伦斯坦说。我们所知道的:我们的睡眠需求不会在冬天改变,但是在这段时间里,有些人往往会睡得更长。未来,睡眠专家解释了为什么会发生这种情况,潜在的好处以及如何在寒冷的月份最大化您的睡眠质量。

为什么我们在冬天睡得更多?事实证明,有很多原因。

“阳光和黑暗是您的昼夜节律的强大驱动力,可以调节睡眠唤醒周期。”斯蒂芬妮·斯塔尔(Stephanie Stahl)博士, a sleep medicine physician atIndiana University Health。当晚上晚些时候有阳光时,它延迟了褪黑激素,可促进睡眠的松果体制造的激素。褪黑激素是由黑暗触发的。因此,当天黑了,我们更有可能早日感到疲倦或准备好上床睡觉。

“在夏令时我们的睡眠唤醒周期的转变通常导致睡眠障碍,”韦伦斯坦说。“这可能会导致人们在调整期间睡眠更多或需要更多的睡眠,这平均需要一周的时间。”因此,尽管这种转变的效果可能不会持久,但也可能足以让您注意到季节变化时需要更多的睡眠。

You’ve probably heard it’s a good idea to keep your room cool to promote better sleep. Outdoor temperatures can also have an impact. “It’s actually easier to fall asleep in the colder months when compared to summertime,” saysJeff Rodgers,DMD,牙科睡眠医学从业者。“夏季的炎热温度使我们的身体很难入睡,因为我们在核心体温下自然倾斜为床做准备。另一方面,秋季和冬季促进了这一过程,帮助我们更快入睡。”

冬季睡觉更多的好处

“睡眠与我们的免疫水平和荷尔蒙水平密切相关,包括压力激素。”说Kuljeet K. Gill博士西北大学睡眠医学医生医生ine Central DuPage Hospital. “Getting good sleep and good quality sleep is part of fighting off infection. This is why, when we have a fever, there are natural neurologic hormones released that will induce more sleep.” If you weren’t getting enough sleep in warmer months, and start getting enough in colder months, better immunity and reduced stress hormones could be among the benefits.

But in some ways, a seasonal sleep increase is a double-edged sword. It’s thought that serotonin, one of the body’s feel-good hormones, is为了响应阳光而生产。“While more and better quality sleep, both of which can occur in the winter with colder temperatures and with less sunlight, can improve immunity, lower serotonin levels可能对免疫产生负面影响, though more research is needed in this area,” Wellenstein says.

作为记录,更多的睡眠通常更好- 除非您每晚定期要去10个小时。在这种情况下,最好与医生一起检查杰森·派珀(Jason Piper), a certified sleep coach — regardless of the season. But when it comes to reaping the benefits of getting more sleep, thequality你的睡眠也很重要。

Piper说:“高质量的睡眠取决于一个人的睡眠建筑或晚上的睡眠谱,包括他们移动的不同睡眠阶段。”想象一下,您看两个不同的睡眠概况:一个人入睡8个小时,他的睡眠中只有20%的睡眠在深度睡眠和REM(the two high-quality sleep phases), compared to person B, who sleeps 8 hours but 50% of her time is spent in the high-quality sleep phases. “Person B is going to have better health benefits from their sleep, and this is what a healthy sleep structure looks like,” Piper explains.

由于阳光较小,早睡也可能有所作为。Piper说:“在深度睡眠阶段发生在整个晚上的上半年,是一个人要为电池充电,释放生长激素以修复伤害并增强肌肉并重新加载其免疫系统时。”“在一个不错的小时里上床很重要,因此您可以从此阶段获得全部好处。按下贪睡按钮in the morning is not getting you any more of this type of sleep.”

6 TIPS FOR BETTER SLEEP IN THE COLDER MONTHS

使用这些经过专家批准的策略来确保您对这两个数量进行会计quality.

1

早上得到很多阳光

韦伦斯坦解释说:“我们的昼夜节律主要是由抑制褪黑激素的光设定的。”所以,到外面去得到一些阳光in the morning (even if it’s cloudy!) is especially important to help you wake up and, in turn, feel tired when it’s time to go to bed. Because sunlight triggers serotonin, it may also help combat mood disorders over the winter months, Wellenstein adds.

2

吃季节性农产品

“What you consume directly impacts your immune system, which influences your sleep pattern,” Wellenstein explains. She recommends adding inmore seasonal fruits and vegetables像柑橘类水果,蔓越莓,南瓜和红薯一样,含有维生素A和C。

3

不要用层和毯子过度

When it’s colder outside and in your bedroom, you might be tempted to snuggle up, but this isn’t a great strategy, Piper says, because you’re likely to wake up hot and sweaty. “The bed may be cold at first, but your body heat will warm it up.”

5

INVEST IN A SUNRISE ALARM CLOCK

“This is a great andnon-jarring way to wake upon dark mornings,” Piper notes. “The light will help to turn off your melatonin production and get you energized.”

6

LISTEN TO YOUR BODY

“If it’s feeling a little more sleepy, honor that and go to bed,” Piper recommends. “The sleep industry is trying to erase the idea that sleep is a sign of weakness or laziness. It isn’t. You need it to live and be healthy.”

解锁一种经验,就像让营养师,教练和教练触手可及。Sign up for Premium获得专家指导和工具,以帮助您实现个人健康目标。

关于作者

Julia Malacoff
Julia Malacoff

Julia (@jmalacoff)是一位经验丰富的作家和编辑,专注于健身,营养和健康。她还是经过认证的私人教练和精确营养1级教练。她每天都在阿姆斯特丹骑自行车,并在世界各地旅行,以寻找艰难的汗水和最好的素食美食。

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