Sleep in the Winter

As an holistic sleep practitioner I look at much more than just the night times or naps. From cognitive, emotional and developmental stage, to personality, nutrition and even family dynamics - it can all have an effect on how well your little one sleeps.

I don’t know about you, but as we ease into October and the colder days, I start to feel a little bit more sluggish. And while I love snuggling up in the evenings with a hot chocolate, what effect does the colder, darker weather have on, not only our sleep, but that of our children?

Of course we all have our individual preferences for both the different seasons and fluctuations of temperature, but from a broader perspective, the winter months can prove to be more frustrating when it comes to the quality and quantity of sleep achieved.

The science behind this is quite interesting and a big part of it is the circadian rhythm. This is the body’s natural (slightly over) 24 hour clock that regulates behavioural, mental and physical changes, such as appetite, hormone release and yes, you’ve guessed it - the sleep/wake cycle. Our internal clock is influenced by environmental cues, primarily light and dark but also temperature, social interactions, food and more. So, you can see why seasonal changes can have a significant impact.

Light exposure in particular signals to your body that it is time to be active and awake. It also aids serotonin release, which boosts our mood and makes us feel good. Furthermore, it is an essential step in the production of melatonin, the all important ‘sleepy’ hormone. In the winter we have the double whammy of both access to less light and we also actively avoid going outside. It is for this reason that I highly recommend setting yourself the challenge of getting outside every morning, as early as you can and preferably within an hour of waking. Even on those horrible, dark days when all you want to do is hide under a duvet.

Disclaimer! As sleep is complex and not at all linear, it doesn’t simply come down to one thing. I can’t promise that fifteen minutes of early morning sunshine will have your child sleeping 12 hours a night, but along with other small changes, over time you should start to see a difference.

So, what else can help?

- Have a regular bedtime routine

- Try to get up at the same time each day (or within half an hour max each way), even at weekends and during school holidays.

- Check your child’s duvet - is it warm/cool enough?

- Try to keep active during the day.

- Consider a daily Vitamin D supplement. Check NHS guidelines for more information.

Need more help to optimise your child’s sleep? Contact me and let’s have a chat.

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