sleepingWe’ve all been there – it’s 7 a.m. and even though you know you should be getting ready for work, it’s dark outside and you really just feel like staying in bed. While it may sound appealing to watch Netflix all day, that action will actually make you more tired and put you in the exact same mindset the next morning.

“The darkness of winter plays a big role in our mood, affecting how we eat and sleep which in turn affects our energy and motivation,” said Jane Bowman, a Behaviour Change and Health Promotion Therapist at St. Joe’s. “The key is really to get up and start your day like normal so that your body continues to function properly.”

Bowman sees patients in our Family Medicine/Urban Family Health Team who have anxiety, depression and/or overwhelming emotions. She works directly with them to create a plan to change behaviours that are negatively impacting them, including sleep patterns.

“Sleep is so important to staying healthy,” she said, “because it impacts everything else – if you’re not well-rested, you’re not going to be as focused, you’re probably not going to eat healthy food and your mood will be affected without you even being aware of it.”

Why is sleep important?
Sleep maintains your natural circadian rhythm (natural “body clock) – it doesn’t matter if you’re a night owl or an early bird – it just matters that you keep the same cycle so that your body is able to predict when you’ll be sleeping, eating, waking up, etc. Keeping the same sleep cycle will make it easier for you to go to sleep at night and wake up in the morning.

If I only get three hours of sleep, can I catch up by sleeping longer the following night?
No – it’s a myth that you can catch up on sleep. Having an inconsistent sleep cycle interferes with your body’s natural rhythm. The best way to make sure you’re not tired during the day is by deciding what sleep cycle works for you and then sticking to it. Napping is actually not productive on a day where you’ve had little sleep – try not to think about how much you have slept or not,  and instead look forward to getting a good night’s sleep this evening — a coping  attitude versus an attitude of helplessness about sleep is vital.

How can I make it easier to fall asleep?
Take 30-60 minutes before bed to prepare for going to bed. During this time, you should organize yourself for the next day (lay out any workout clothes for the morning if you’re working on those New Year’s resolutions), turn your phone off and start mentally preparing to go to bed. Having a positive attitude during this time is key – the more you learn to look forward to sleeping, the more effortless it will become.

How can I make it easier to wake up and get out of bed?
As soon as your alarm goes off, get out of bed. Use cues like turning on lights or the radio, making coffee or putting your slippers on to signal that it’s time to be awake. Though it might feel nice to stay in bed for a few minutes, that can actually create an unhelpful cycle – the more you associate lying in bed with thinking about the day ahead or trying to problem solve, the more you’ll be conditioned to expect that when you get in bed. Your bed should just be for sleeping, which will make it easier for you to fall asleep in it.

Unable to shake the feeling of having the winter blues? Speak with your family doctor; while these tips may help, some people will benefit from an assessment from their doctor to make sure there aren’t more serious underlying health issues.

Have more questions about staying healthy during the winter? Check out our features on flu season and keeping your New Year’s resolutions.