Researchers are reporting that humans need more sleep and more deep sleep in the winter than in other seasons. In fact, we may need an extra 30 minutes to an hour per day.

Less sunlight and colder temperatures are two of the factors. Melatonin is the hormone that regulates the circadian rhythm, which affects the sleep-wake cycle. It is produced by the pineal gland found in the brain. When it's dark and cold, your brain will produce more melatonin which activates your sleep

mode.

We all understand that we need sleep to function and be productive, but there are so many more nuances to it than that. Our circadian rhythms help guide our sleep patterns, but it also determines our alertness and productivity, too. If you’re not getting enough sleep, or not enough good sleep,

you’re directly impacting your daily life and potentially your general health and well-being. Mental health, metabolic health, and cardiovascular health are all tied to sleep.

For those living in the northeastern United States or in southern Ontario, going to bed when the sun sets isn’t always possible as the sun sets at 5pm in January! BUT we can sneak in a 20 minute afternoon nap or even intentionally aim to get to bed at an earlier hour through winter. There’s a

reason why bears hibernate in the winter….to conserve energy and reset for an active spring.

1) Get More Sunlight: Waking up and getting at least 10 minutes of morning light with your naked eye helps to set a healthy circadian rhythm. I walk my daughter to school each morning

to get this early sunlight in.

2) Ensure You Move Your Body Daily: Exercise actually helps promote better quality sleep. In fact, research shows that 30 minutes of exercise improves total sleep time, how long it takes to fall asleep, and sleep quality

3) Limit Blue Light and Harsh LED Lighting After the Sun Sets: Limit the amount of work you do after dark or use blue light blockers if you need to work into the evening. Keeping the lights more dim in the house after dark will help keep your melatonin levels balanced.

4) Create A Social Media Curfew: If you’re scrolling into the late evening, the blue light can trigger a block in melatonin and create difficulty getting to sleep.

5) Stop Eating 2-3 Hours Before Bed : This will allow your body to work on repairing while you sleep rather than digestion.

6) Magnesium Supplementation: Magnesium Bisglycinate helps to calm the nervous system and helps improve the quality of sleep. Many of us our deficient in magnesium and its needed for so many enzymatic activities in our body. Taking 200-400mg about 30-60 minutes before sleep will help improve your sleep, among other things!.

7) Have Good Sleep Hygiene: Sleep in a cold, dark room; go to sleep at roughly the same time and awaken at the same time each day.