As winter settles in across Britain, many of us spend more time in bed, and there’s a scientific reason behind this seasonal sleepiness. Research shows that during winter, we spend approximately 30 minutes longer in rapid eye movement (REM) sleep, the stage where dreaming occurs. The lack of daylight also increases melatonin production (the sleep hormone) while reducing cortisol (the hormone that keeps us alert). This combination can leave us more tired during the day and struggling to wake up in the mornings. Timing your evening meal is crucial, with experts recommending at least a two-hour gap between dinner and bedtime. Heavy meals close to bedtime can cause discomfort and disturb sleep quality. If hunger strikes in the evening, opt for light, sleep-friendly snacks such as yogurt or nuts. Getting outside for 20 minutes daily is vital for regulating your sleep-wake cycle. A simple tip is to enjoy your morning coffee outdoors, as natural light increases serotonin levels and helps maintain alertness. This regularity helps synchronize your body’s internal clock, making it easier to fall asleep and wake up refreshed. Maintaining consistent wake-up times, even at weekends, is another essential strategy.
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