Disruption of circadian rhythms caused by insufficient light, decreased temperatures, and changes in diet significantly affect sleep during the colder months. Sleep specialist Maxim Novikov from Mediciona shared with “Championat” how to combat insomnia in winter.
The main causes of insomnia include the reduction of daylight, low vitamin D levels, and an increase in cortisol. The fundamental recommendations involve daily light therapy in the morning, maintaining a bedroom temperature of 18-19°C, ensuring complete darkness during sleep, and avoiding blue light exposure after 8 PM.
“Consider using a sleep mask and earplugs. Engage in physical activity during the day, and do yoga and breathing exercises (4-7-8 method: inhale for 4 seconds, hold for 7, exhale for 8) in the evening. Eat dinner three hours before bedtime, avoiding alcohol and carbohydrates. Additionally, consider supplements like vitamin D3, magnesium glycinate, and L-tryptophan. Herbal options such as chamomile, lavender, and valerian can be helpful as supplements. If you experience depression, anxiety, daytime sleepiness, or sleep apnea, consult a sleep specialist immediately,” advised Novikov.
The doctor also recommended turning off screens 90 minutes before going to bed, drinking warm milk, and practicing breathing exercises. Standing by a window for one minute—if there’s outside light—will allow it to reach your retina, even through glass; this serves as a signal to your brain that a new circadian cycle is beginning.
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