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Healthy sleep changes seasons and how to “sleep hygiene”.


Dr. Ramar at the Sleep Research Center in the US state of Minnesota, says this is a great time to practice healthy “sleep hygiene” practices that will help you fall asleep faster and sleep better. than.

Depression is an emotional disorder in which people become sad, depressed, tired, and feel the future is bleak, often causing a decline in social functioning. In particular, depression occurs seasonally, often in the winter months when the days are shorter and the number of sunny hours is less.

According to experts, many people desire an extra hour of sleep, but this is not enough to make up for chronic insomnia. However, the extra rest can make you feel more refreshed when you wake up, and make it easier to fall asleep.

Dr. Ramar at the Center for Sleep Research in Minnesota, USA, thinks this is a great time to practice healthy “sleep hygiene” practices that will help you fall asleep faster and sleep better. than.

* Establish healthy sleep habits.

Dr. Ramar recommends going to bed at a fixed time each night, ensuring that you will get 7-8 hours of sleep. 30 minutes before going to bed, turn off electronic devices to limit exposure to light.

* Increased seasonal depression.

In winter with short days, long nights, and gloomy weather in many countries, seasonal affective disorder can develop. Michelle Drerup, director of sleep medicine at the Cleveland Clinic Sleep Disorders Center in the US state of Ohio, says it’s a characteristic form of depression that usually begins in the fall and ends in the spring. Some common symptoms are irritability, feeling very tired, inability to concentrate, cravings for carbohydrates, anxiety, and withdrawal from social activities.

In some countries that use daylight saving time, where the clocks are adjusted by a period of time beyond standard time, the end of this period can cause seasonal depression.

A study published in 2017 found that the number of people suffering from seasonal depression increased by 11% at the end of daylight saving time.

* Exposure to light improves mood.

People with seasonal affective disorder should try to get as much natural light as possible, says Dr. . The rays help release the neurotransmitter serotonin, also known as the “happy hormone”.

People who live in areas with gloomy weather can use light boxes to simulate sunlight. If you notice that your symptoms of seasonal depression are significantly affecting your ability to function for more than two weeks, experts recommend seeing your doctor. A medical professional can help you make a diagnosis, assess your health, and develop a treatment plan.

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