If you’re reading this, you may have experienced difficulty sleeping in the darker months and are wondering how to improve your sleep. As a psychotherapist, I understand the challenges seasonal insomnia poses. Join me as I guide you through the process of overcoming and even embracing seasonal the changes to your sleep. If you are looking to discuss your individual needs further, contact me and we can schedule a free phone consultation.
First, let’s get on the same page about what seasonal insomnia is. Picture it as an unexpected guest who arrives with the turn of the seasons, often in the fall and winter. It’s a sleep disturbance that throws our internal sleep-wake rhythms out of sync, leaving us feeling fatigued and irritable. As a psychotherapist, I’ve seen how these disruptions can affect individuals’ well-being, so let’s dive into the solutions.
- Identifying the Culprit
The first step is understanding the root cause. Seasonal changes, particularly reduced exposure to natural daylight, can mess with your circadian rhythms. This is what makes falling asleep and waking up difficult.
- Increasing Light Exposure or using Light Therapy
Since it’s harder for us to have light exposure in the winter months, we need to intentionally expose ourselves to light in the morning and during the day. For some, natural light is not enough but there are options you can discuss. A light therapy box can reset your internal clock with just 30 minutes of use in the morning. Light boxes are not always recommended for those with bipolar disorder, certain eye conditions, and other issues so please speak with your healthcare provider before using one.
- Sticking to a Routine
Consistency is your ally in this journey. Maintain a regular sleep schedule, even on weekends. This practice helps stabilize your sleep patterns.
- Embracing Mindfulness Meditation
Stress and anxiety often worsen sleep issues. Incorporate mindfulness meditation into your daily routine, especially before bedtime. It’s a powerful tool to manage stress and promote peaceful sleep.
- Limiting Screen Time
Reducing screen time before bed is another key step. The blue light emitted by screens disrupts melatonin production. Embrace a technology-free wind-down routine to relax.
- Prioritizing Physical Activity
Stay active throughout the year, even during the colder seasons. Regular physical activity boosts your mood and enhances sleep quality.
- Seeking Professional Help
Remember, you’re not alone in this. Don’t hesitate to seek professional support when needed. Therapists, especially those trained in cognitive-behavioral therapy for insomnia (CBT-I), can provide valuable guidance.
Embrace the Seasons
The most important tool to address seasonal insomnia is to expect your sleep to be different under different conditions. Changes and fluctuations in your sleep do not mean there is something wrong and are expected. You have the tools to conquer seasonal insomnia and embrace the changing seasons. By applying these strategies, you can transform your experience with seasonal sleep disturbances. The journey may not always be easy, but it’s an opportunity for growth and resilience.
Citations:
- National Sleep Foundation. (2021). Seasonal affective disorder and sleep. https://www.sleepfoundation.org/mental-health/seasonal-affective-disorder/seasonal-affective-disorder-and-sleep
