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Seasonal Changes That Affect Sleep Quality

Modified on June 29, 2018 at 9:34 AM

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Seasonal Changes That Affect Sleep Quality And What You Can Do About It

A change of seasons brings several issues for individuals looking to achieve a good night’s sleep. However, it can actually bring about much more than just skipping out on a few hours of sleep. Regular sleep loss can leave you feeling completely drained, unmotivated, melancholic, and possibly depressed. All of the symptoms can have an effect on your daily life, including your personal life, your job, schooling, or whatever else you find yourself needing to accomplish. Here is what you need to know about seasonal changes that affect sleep quality and how to take control over your sleep at the change of every season:

 

Shorter Days vs. Longer Days

The transition from winter to summer or vice versa can have a serious lighting effect on your day, which can, in turn, change your sleep habits — sometimes without you even knowing it’s happening. That is to say, when you go from longer, sunnier days to shorter, darker ones, your sleep cycle starts to get thrown for a loop.

Studies show that when it’s darker in our bedrooms at night, we have an easier time getting to sleep and staying asleep. Our bodies like to naturally wake up when we sense light in the room. As such, you may have noticed that you tend to have a harder time falling asleep (especially early) if the sun stays out longer during the summer.

Research also shows that when we’re exposed to the sun’s rays for longer periods each day, we absorb more vitamin D. This essential vitamin helps to control levels of serotonin in the body. Well-balanced serotonin levels mean that your body knows when you be awake and when to go to sleep. Some of us experience decreased levels of serotonin in the winter, which can lead to imbalanced sleep cycles, consistent feelings of melancholy, and possibly depression. That is one of the biggest seasonal changes that affect sleep quality.

 

What You Can Do About It:

Enjoy the long hours of light exposure you get in the summer, but you should try to keep your sleep schedule steady throughout the year. Set a bedtime and stick to it. Also, try creating a sleepy environment in your bedroom by shutting off all electronics at a certain time (an hour before bedtime is a good rule of thumb) and possibly invest in some blackout curtains. This will stop the sun from peeking through your window before you’re ready.

What’s more, if you find yourself having a hard time sticking to one schedule during the winter, do all of the above, but also think about getting a sun lamp. A sun lamp can regulate your vitamin D levels and help keep your circadian rhythm on track. Getting a stable amount of vitamin D and sleep each night can also help with seasonal feelings of depression.

 

Seasonal Changes That Affect Sleep Quality And What You Can Do About It

The Temperature in Your Room & Humidity

As you know, in the summertime it can get quite hot, but with heat comes humidity. The amount of moisture that stays in the air significantly rises during the summer months. If you’re anything like me, you try to keep your bills low by not cranking the AC during the summer. You might even open up the windows to try to get a breeze going. However, our bodies might not completely agree with this strategy, especially when we are trying to sleep. For me, this is one of the worst seasonal changes that affect sleep quality.

The ideal temperature of your room when you’re trying to sleep is between 60 and 70 degrees. Now, everyone is a bit different, although most would agree that they tend to get better, deeper sleep when they sleep under these conditions. If it’s any hotter, many of us will sleep uncomfortably, wake up sweaty, and may toss and turn during the night. If you repeat this for the whole summer, you’re bound to find yourself constantly tired, groggy, and unable to perform your usual daily tasks.

What You Can Do About It:

For this reason, it’s a good idea to think about bumping your thermostat down a few degrees before you go to bed. If you can afford it, it’s worth it to pay for a good night’s rest. In fact, you can still keep your temperature a bit high during the day, but simply program your thermostat to cool down during sleep hours and rise again during the day.

Another great idea involves a humidifier. Sometimes in the summer, even if you turn down the temperature, the humidity in the room makes it difficult to sleep comfortably. If you find yourself getting congested during the summer and/or waking up sweaty, a humidifier can help you breathe easy and sleep soundly. An affordable humidifier could help solve all your tossing and turning at night. You may also want to find some more comfortable, breathable bedding. Use coupon code DYGEN15 to take 15% off everything at Downlite Bedding Company.

 

allergies

Allergies & Illnesses

When the seasons change, that is when we are the most vulnerable to things like pollen, other allergens, and illnesses. Certain illnesses thrive during the warmest seasons and others prefer to strike when our bodies are a bit more vulnerable due to cold weather. Dust traveling through the air, pet dander due to seasonal shedding, and much, much more can throw your body out of whack.

As a result, you may find that you have a hard time sleeping due to itchy eyes and throat, watering eyes, congestion and inflammation in your sinuses and nose, and much more. In addition, an unexpected cold or flu virus that strikes can completely ruin your normal schedule. In either of these scenarios, you may find it difficult to get motivated due to a lack of sleep and persistent uncomfortable bodily feelings which makes this one of the most annoying seasonal changes that affect sleep quality.

 

What You Can Do About It:

In addition to a humidifier for congestion, you might find yourself waking up regularly each night due to snoring or semi-blocked airways. You can always try a mouth guard for snoring, which will both open up your airways and also stop loud snoring from interrupting your sleep.

As you can see, there are a surprising number of environmental factors that could be keeping you from a good night’s rest. As such, you could benefit from employing some of these tactics and even looking out for other ways to help your sleep year-round. Additional ideas for getting a better night’s rest include eating well, moderating your alcohol intake, and not letting distracting items like smartphones keep you awake. Lastly, if you feel that your bed might be the culprit, there’s no better time to start shopping for a better mattress. I absolutely love my Layla Sleep Mattress and right now you can get $100 off any size mattress PLUS get $25 off pillows and $50 off foundations with the purchase of a new mattress. This is the best time to buy a new mattress and many of the negative feelings described here can be eliminated by taking just a few extra steps to ensure you get great sleep all year long.

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Posted By The Fashionable Housewife
on June 29, 2018 at 9:34 AM
Filed Under: Health & Fitness, Home Decor, Home Life
Tagged With: allergies, Bedding, bedroom, Downlite Bedding, Layla, Layla Mattress, mattress, sleep, sleep quality, sleeping

About The Fashionable Housewife

Sarah-Jean Ballard is the Editor in Chief of The Fashionable Housewife blog and Founder of Fashionable Media. Married to a sexy Molecular Biologist, housewife, mom to 5, homeschooler, Certified Personal Nutritionist and entrepreneur who's mission is to help moms just like you look and feel GREAT! Other interests include dancing, yoga, positive intactivism, natural birth and breastfeeding support, babywearing, paleo & gluten-free cooking, and promoting an overall healthy lifestyle to all.

Disclaimer

The Fashionable Housewife is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for blogs and websites to earn advertising fees by advertising and linking to Amazon.com. We also participate in various other affiliate programs, and we sometimes get a commission on purchases made through our links. There is no extra cost to you! For more info, please see our Disclosure & Privacy Policy.

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Sarah-Jean Ballard

Hi! I’m Sarah-Jean. I’m a Christian, the wife of a handsome Molecular Biologist, and the homeschooling mother of 5 beautiful kids!

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You do not find a happy life. You make it. 

That’s the biggest lesson that grief has taught me. If I just wait around to be happy again, I’ll die sad. 

You don’t get through grief and come out the other side. That’s not how it works. You learn how to grow around it like a tree grows around a rock that’s in the way. You don’t wait for the rock to move. Cause it’s not gonna. 

Choose happy. And then make it happen. 

#choosehappy #joyinthejourney #griefjourney #healingfromtrauma
8 billion smiles in the world, but his is my favor 8 billion smiles in the world, but his is my favorite. 

Happy Valentine’s Day, @daeinexplains 🥰

The last 20 years with you have been my favorite years on this earth. ❤️ 

If I did anything right in my life, it was when I decided to give my heart to you.  You are my best friend, my soul mate, my better half, my rock, my everything. 

I love you.

#couplegoals #marriedlife #motherhoodthroughinstagram #weddingday #marriagegoals #yourestilltheone
Kids love helping if you just let them!💁🏼‍ Kids love helping if you just let them!💁🏼‍♀️

This little guy always asks to help when he sees me cleaning the house, washing the floors, doing laundry, or emptying the dishwasher. That’s what I love about Montessori parenting - it allows kids to do  big jobs and in turn makes them eager to help! 

He was over the moon when we gave him the @lovevery floor mop that actually works! He uses it daily now. The mopping pad is machine washable and you can refill the fluid container on it. I usually just do water and a drop of essential oils because he loves it when everything smells clean! 😜 

Definitely recommend! If you want to grab this mop for your little helper, it’s in the Storyteller Play Kit from Lovevery for 3 year olds. 

LlNK is in my bio to get FREE shipping! 💃🏼

#lovevery #loveverytoddler #loveverypartner #montessoriathome #montessoriplayroom #montessoritoddler
Stop trying to fit your square self in a round hol Stop trying to fit your square self in a round hole. 

Sometimes we outgrown relationships. Sometimes we realize someone else isn’t a good influence on our lives. Sometimes we realize we aren’t a good influence for someone else. Sometimes we need to let things go that aren’t good for us in order to grow. And that’s ok. 

Stop trying to sit at a table you are no longer welcome at. Just be yourself, focus on God, love your family and friends, and the right people will gravitate to you. ✌🏻 

#raisingsaints #momlife #motherhoodunplugged #selflovejourney #growingpains #selfcaresunday
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It wasn’t hard to pick a new 4 slice toaster. As soon as I saw this one from @haden_usa I added it to my cart. I bought it from @lordandtaylor because it had the fastest shipping and I didn’t want to wait! 

No fancy electronics, screens, or extra features we don’t need. Just simple, straight forward functions and perfect results everytime. Plus it matches all my @cafeappliances too! 😂👍🏻

What do you think of this 4 slice toaster?! 

#toasters #kitchenappliances #kitchendesign #kitchendecor #whitekitchen #farmhousekitchen #farmhousestyle #whiteappliances
I’m obsessed with these leather booties from @en I’m obsessed with these leather booties from @enjoiya! 💃🏼 

The “Steffi” in green are the perfect boots for ushering in spring weather with their delicious vintage leather and worn-in look right out of the box. I love the chunky lug soles and inside zippers to get them on and off easily. 

These are the boots you’ll want to wear again and again. And again. 

Use my coupon code BALLARD20 to get 20% off your order! Find them on www.enjoiya.com

#leatherbooties #enjoiya #italianshoes #realmomstyle #momstyle #momstyletips
All the poop shoveling doesn’t seem so bad with All the poop shoveling doesn’t seem so bad with the prices of eggs right now! 🤪 🐔 🥚 

Guess it’s ok to be a crazy chicken lady and have a homestead now! 🤣

#momlife #crazychickenlady #homesteadlife
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Today was my due date for Dylan. Considering he w Today was my due date for Dylan.

Considering he was my 6th child, it's possible he would have been here by now. It’s been extra hard for me this week. 

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My heart is completely shattered from having an empty womb and an empty nursery. An empty bassinet in the corner and unused tiny newborn outfits, all washed, folded, and ready… for nothing. 

It makes me physically sick to my stomach when I think about it all and I can't even fathom how I got here. How did I get here? 

This isn't how it's supposed to be! I should be holding a newborn right now! It’s so unfair. 

In an instant, my baby was gone and there was nothing I could do to change that. 

It doesn't matter how much time passes or what else happens in life, I will always miss him. My heart with always long for my baby. 

Those who haven't experienced loss tell you that "Don’t worry! Things will get better, just focus on the positive!" but people who actually know this grief and what it actually feels like to lose a baby, won’t tell you that. They know this hard road. They understand that unfortunately you don't just “get over it.” 

The grief doesn't just go away, even if you try to ignore it, it's still there. Like the sun. You don’t have to look at it to know it’s there. You can turn your back on it but it will still warm your skin. 

The grief from losing a child is unbearable. 
It is unpredictable.
It is unforgiving.
It is relentless.
It is all-consuming.
And it completely shatters you when you don’t expect it. 

You don’t get over it. You don’t forget. You simply learn to live with it. And I’m learning to live with it every day. 

It’s been 137 days I’ve had to live without my baby. 

Lord Jesus, please… hold me extra tight tonight. 

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You do not find a happy life. You make it. 

That’s the biggest lesson that grief has taught me. If I just wait around to be happy again, I’ll die sad. 

You don’t get through grief and come out the other side. That’s not how it works. You learn how to grow around it like a tree grows around a rock that’s in the way. You don’t wait for the rock to move. Cause it’s not gonna. 

Choose happy. And then make it happen. 

#choosehappy #joyinthejourney #griefjourney #healingfromtrauma
8 billion smiles in the world, but his is my favor 8 billion smiles in the world, but his is my favorite. 

Happy Valentine’s Day, @daeinexplains 🥰

The last 20 years with you have been my favorite years on this earth. ❤️ 

If I did anything right in my life, it was when I decided to give my heart to you.  You are my best friend, my soul mate, my better half, my rock, my everything. 

I love you.

#couplegoals #marriedlife #motherhoodthroughinstagram #weddingday #marriagegoals #yourestilltheone
Kids love helping if you just let them!💁🏼‍ Kids love helping if you just let them!💁🏼‍♀️

This little guy always asks to help when he sees me cleaning the house, washing the floors, doing laundry, or emptying the dishwasher. That’s what I love about Montessori parenting - it allows kids to do  big jobs and in turn makes them eager to help! 

He was over the moon when we gave him the @lovevery floor mop that actually works! He uses it daily now. The mopping pad is machine washable and you can refill the fluid container on it. I usually just do water and a drop of essential oils because he loves it when everything smells clean! 😜 

Definitely recommend! If you want to grab this mop for your little helper, it’s in the Storyteller Play Kit from Lovevery for 3 year olds. 

LlNK is in my bio to get FREE shipping! 💃🏼

#lovevery #loveverytoddler #loveverypartner #montessoriathome #montessoriplayroom #montessoritoddler
Stop trying to fit your square self in a round hol Stop trying to fit your square self in a round hole. 

Sometimes we outgrown relationships. Sometimes we realize someone else isn’t a good influence on our lives. Sometimes we realize we aren’t a good influence for someone else. Sometimes we need to let things go that aren’t good for us in order to grow. And that’s ok. 

Stop trying to sit at a table you are no longer welcome at. Just be yourself, focus on God, love your family and friends, and the right people will gravitate to you. ✌🏻 

#raisingsaints #momlife #motherhoodunplugged #selflovejourney #growingpains #selfcaresunday
When your toaster breaks from a power surge you ta When your toaster breaks from a power surge you take that as a sign that it’s time to upgrade! 🤪

It wasn’t hard to pick a new 4 slice toaster. As soon as I saw this one from @haden_usa I added it to my cart. I bought it from @lordandtaylor because it had the fastest shipping and I didn’t want to wait! 

No fancy electronics, screens, or extra features we don’t need. Just simple, straight forward functions and perfect results everytime. Plus it matches all my @cafeappliances too! 😂👍🏻

What do you think of this 4 slice toaster?! 

#toasters #kitchenappliances #kitchendesign #kitchendecor #whitekitchen #farmhousekitchen #farmhousestyle #whiteappliances
I’m obsessed with these leather booties from @en I’m obsessed with these leather booties from @enjoiya! 💃🏼 

The “Steffi” in green are the perfect boots for ushering in spring weather with their delicious vintage leather and worn-in look right out of the box. I love the chunky lug soles and inside zippers to get them on and off easily. 

These are the boots you’ll want to wear again and again. And again. 

Use my coupon code BALLARD20 to get 20% off your order! Find them on www.enjoiya.com

#leatherbooties #enjoiya #italianshoes #realmomstyle #momstyle #momstyletips
All the poop shoveling doesn’t seem so bad with All the poop shoveling doesn’t seem so bad with the prices of eggs right now! 🤪 🐔 🥚 

Guess it’s ok to be a crazy chicken lady and have a homestead now! 🤣

#momlife #crazychickenlady #homesteadlife
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