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The Fashionable Housewife

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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 nightโ€™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 โ€” sometimes without you even knowing itโ€™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 itโ€™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 weโ€™re exposed to the sunโ€™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 youโ€™re ready.

Whatโ€™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 youโ€™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 youโ€™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 itโ€™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, youโ€™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, itโ€™s a good idea to think about bumping your thermostat down a few degrees before you go to bed. If you can afford it, itโ€™s worth it to pay for a good nightโ€™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 nightโ€™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 nightโ€™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, thereโ€™s no better time to start shopping for a better mattress. I absolutely love my Layla Sleep Mattress and right now you can getย $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 alsoย participateย 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

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Their standing desk and exercise chair is a GAME CHANGER!! ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป

Whether you have a laptop or a desktop pc, being able to adjust your desk at the push of a button and stand for a while is absolutely essential to working long hours at a computer. 

This bicycle chair is designed specifically for this desk and a great way to keep your body moving. You could also use an under desk treadmill like @superun_fitness for even more flexibility! ๐Ÿ’ƒ๐Ÿผ

Just because you have to work at a desk all day doesnโ€™t mean you need to be out of shape. ๐Ÿ’ช๐Ÿป๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿคธ๐Ÿปโ€โ™€๏ธ

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Our new @kingofchristmas 7.5' Queen Flockยฎ Artificial Christmas Tree is absolutely amazing! ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป

The kids couldnโ€™t be happier so I have no regrets putting our tree up before Thanksgiving. ๐Ÿ˜‚๐Ÿ’๐Ÿผโ€โ™€๏ธ

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The bins hold a surprising amount and I love how solid and sturdy this is. Perfect for organizing toys at kid eye level. Itโ€™s also great for seasonal home decor! ๐Ÿคญ๐Ÿ๐Ÿ‚

Whatโ€™s your favorite piece of furniture in your house?! 

Tell me in the comments! ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป

#homedecor #momlife #homeorganization #playroomorganization #playroomdecor #homedecorideas #fallhomedecor
An often-overlooked element to planning your perfe An often-overlooked element to planning your perfect hiking outfit is finding the perfectย minimalist backpack! 

You donโ€™t want to be weighed down by an oversized, clunky backpack that boasts all the bells and whistles but delivers nothing more than unnecessary muscle strain. You want a backpack that is minimal on the outside, functional on the inside, and sustainable all around. Waxed canvas is always a top choice for me!

Iโ€™m obsessed with this backpack from @hellodayowls ๐Ÿ˜

It has that perfect boho minimalist look that I love, in the perfect color for fall. This has become my go-to handbag for autumn. 

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I miss summer already ๐Ÿ˜ญ Take me back to a bett I miss summer already ๐Ÿ˜ญ

Take me back to a better place ๐Ÿ‘‰๐Ÿป summer time at @storylandnh !! ๐Ÿฅณ๐Ÿฅณ๐Ÿฅณ๐Ÿฅณ

Canโ€™t wait to go again next year! ๐Ÿ™Œ๐Ÿปโœจ๐Ÿคธ๐Ÿปโ€โ™€๏ธ

#summertime #familytime #familyadventures #motherhoodunplugged #childhoodunplugged
What they remember about their childhood is in you What they remember about their childhood is in your hands ๐Ÿซถ๐Ÿป

#motherhood #motherhoodrising #motherhoodunplugged #motherhoodthroughinstagram #motherhoodintheraw
This is what our homeschool looks like sometimes. This is what our homeschool looks like sometimes. ๐Ÿฅณ

Canโ€™t believe my oldest son is 13 and outside helping dad do home projects like building a new deck. ๐Ÿคฏ Seems like yesterday he was in his walker on this back deck and it looked a lot better ๐Ÿ˜‚

Thankful that @homedepot has great prices so we could finally afford to do this home reno project! ๐Ÿ’ช๐Ÿป๐ŸŽ‰

#motherhood #motherhoodunplugged #hereisourhomeschool #motherhoodthroughinstagram
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Somebody hold me. ๐Ÿ˜ญ

I asked him if he could stay 12 for one more year but he didnโ€™t like that idea. ๐Ÿ˜’ Was worth a shot, right? 

Scroll for the outtakes ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚

This kid blows me away daily and makes me so proud to be his mom. I donโ€™t have enough words to describe how much I love this child. ๐Ÿ˜ญ

Drop a comment and wish this boy a happy birthday! ๐ŸŽ‰๐ŸŽ‚ 

#homeschoollife #homeschoolfamily #momlife #momlifeunfiltered #momlifeunplugged
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What truly sets Lost Empire Herbs apart is their extensive collective knowledge, derived from years of hands-on experience, unwavering commitment, and a willingness to explore new horizons. Driven by a genuine desire to enhance lives, they made a resolute decision to make the benefits of these exceptional herbs accessible to a wider audience. 

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Work from home? You need @flexispot_official The Work from home? You need @flexispot_official 

Their standing desk and exercise chair is a GAME CHANGER!! ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป

Whether you have a laptop or a desktop pc, being able to adjust your desk at the push of a button and stand for a while is absolutely essential to working long hours at a computer. 

This bicycle chair is designed specifically for this desk and a great way to keep your body moving. You could also use an under desk treadmill like @superun_fitness for even more flexibility! ๐Ÿ’ƒ๐Ÿผ

Just because you have to work at a desk all day doesnโ€™t mean you need to be out of shape. ๐Ÿ’ช๐Ÿป๐Ÿ‹๐Ÿผโ€โ™€๏ธ๐Ÿคธ๐Ÿปโ€โ™€๏ธ

Motherhood and working from home is hard. FLEXISPOT makes it easier. 

Check out my blog and search โ€œFLEXISPOTโ€ for more info!!

Comment and tell me how many hours a day you spend sitting! Be honest! ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป

#motherhood #motherhoodunplugged #workfromhome #athomeworkouts #athomefitness #fitmoms #fitmomsofig
If putting up your Christmas tree brings you joy, If putting up your Christmas tree brings you joy, go for it!! 

Our new @kingofchristmas 7.5' Queen Flockยฎ Artificial Christmas Tree is absolutely amazing! ๐Ÿ™Œ๐Ÿป๐Ÿ™Œ๐Ÿป

The kids couldnโ€™t be happier so I have no regrets putting our tree up before Thanksgiving. ๐Ÿ˜‚๐Ÿ’๐Ÿผโ€โ™€๏ธ

Follow my shop @fashionablewife on the @shop.LTK app to shop this post and get my exclusive app-only content!

#liketkit #LTKSeasonal #LTKHolidaySale #LTKHoliday #kingofchristmas 
@shop.ltk
https://liketk.it/4n9gW
Loving our new 5 bin storage unit for the playroom Loving our new 5 bin storage unit for the playroom from @guidecraft_official !!

The bins hold a surprising amount and I love how solid and sturdy this is. Perfect for organizing toys at kid eye level. Itโ€™s also great for seasonal home decor! ๐Ÿคญ๐Ÿ๐Ÿ‚

Whatโ€™s your favorite piece of furniture in your house?! 

Tell me in the comments! ๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป๐Ÿ‘‡๐Ÿป

#homedecor #momlife #homeorganization #playroomorganization #playroomdecor #homedecorideas #fallhomedecor
An often-overlooked element to planning your perfe An often-overlooked element to planning your perfect hiking outfit is finding the perfectย minimalist backpack! 

You donโ€™t want to be weighed down by an oversized, clunky backpack that boasts all the bells and whistles but delivers nothing more than unnecessary muscle strain. You want a backpack that is minimal on the outside, functional on the inside, and sustainable all around. Waxed canvas is always a top choice for me!

Iโ€™m obsessed with this backpack from @hellodayowls ๐Ÿ˜

It has that perfect boho minimalist look that I love, in the perfect color for fall. This has become my go-to handbag for autumn. 

Perfect for all our outdoor adventures, hiking in the mountains, exploring the woods with my kids, and everything motherhood throws at me! ๐Ÿฅพ ๐Ÿง—๐Ÿผโ€โ™€๏ธ ๐ŸŒฒ 

Learn more about this bag on my blog ๐Ÿซถ๐Ÿป

#backpacking #outdoorfashion #wildandfreemama #mountainmama #motherhoodjourney #minimalfashion
I miss summer already ๐Ÿ˜ญ Take me back to a bett I miss summer already ๐Ÿ˜ญ

Take me back to a better place ๐Ÿ‘‰๐Ÿป summer time at @storylandnh !! ๐Ÿฅณ๐Ÿฅณ๐Ÿฅณ๐Ÿฅณ

Canโ€™t wait to go again next year! ๐Ÿ™Œ๐Ÿปโœจ๐Ÿคธ๐Ÿปโ€โ™€๏ธ

#summertime #familytime #familyadventures #motherhoodunplugged #childhoodunplugged
What they remember about their childhood is in you What they remember about their childhood is in your hands ๐Ÿซถ๐Ÿป

#motherhood #motherhoodrising #motherhoodunplugged #motherhoodthroughinstagram #motherhoodintheraw
This is what our homeschool looks like sometimes. This is what our homeschool looks like sometimes. ๐Ÿฅณ

Canโ€™t believe my oldest son is 13 and outside helping dad do home projects like building a new deck. ๐Ÿคฏ Seems like yesterday he was in his walker on this back deck and it looked a lot better ๐Ÿ˜‚

Thankful that @homedepot has great prices so we could finally afford to do this home reno project! ๐Ÿ’ช๐Ÿป๐ŸŽ‰

#motherhood #motherhoodunplugged #hereisourhomeschool #motherhoodthroughinstagram
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