When the days grow shorter and the temperatures drop, you may notice that you feel more tired and sleep less well. In the Netherlands, whether you live in large cities like Amsterdam and Rotterdam or in a quiet village, the autumn and winter seasons bring challenges for your sleep and energy balance. Less daylight and cold, dry weather can disrupt your sleep rhythm, cause a blocked nose, and even increase snoring. In this article, you will read why these seasons have such an impact on your sleep and receive five concrete tips to sleep better, breathe more freely, and get through the winter full of energy.
Why autumn and winter affect your sleep and energy
In autumn and winter, we get much less daylight. We often go to work in the dark and come home in the dark, which is harmful to our energy balance. Due to the lack of light, your body produces extra melatonin (the sleep hormone), which can make you feel sleepy and listless for a long time. This phenomenon is called a winter dip or winter tiredness and is entirely related to the lack of daylight. Your biological clock gets confused, causing many people to feel constantly tired during the dark months.
In addition, winter brings physical discomforts that disturb your sleep. The cold outside air and dry heated air irritate your airways and dry out your nasal mucous membranes. Your nose swells and produces extra mucus, resulting in a blocked nose. Especially at night, this causes you to breathe through your mouth, leading to a dry throat and more restless sleep. Often this also leads to snoring, a sign that your breathing is not optimal.
This creates a vicious circle: poor breathing and restless sleep lead to waking up more often and less deep sleep. You wake up tired and have less energy and concentration during the day. This is especially unpleasant during flu season because your immune system needs rest to keep you healthy. Severe or frequent snoring can even indicate sleep apnea, where breathing stops cause less oxygen in the blood and extra sleepiness during the day.
Fortunately, you can do a lot yourself to reduce these negative effects. Below you will find five practical tips.
1. Go outside daily for daylight and fresh air
Even if the weather is harsh outside, try to go outside every day during daylight. Daylight resets your biological clock and inhibits excessive melatonin production during the day. Just half an hour of walking in the morning or afternoon can work wonders for your energy. Fresh air and exercise also stimulate the production of endorphins and serotonin, hormones that improve your mood and energy.
Make it a habit to go outside, preferably in the morning or around lunchtime. In the city, you can get off one stop earlier and walk a bit; in the countryside, you can use nature or the garden. Having trouble waking up in the dark? Consider a wake-up light. It simulates sunrise by gradually becoming brighter half an hour before your wake-up time, helping you wake up more naturally.
2. Keep a regular sleep rhythm
Dark days tempt us to stay in bed longer, but a stable sleep rhythm is crucial. Go to bed around the same time every evening and get up at a fixed time, even on weekends. This keeps your biological clock balanced and makes you feel more energetic during the day.
Try to limit sleeping in; we do not need more sleep in winter than in summer. Are you consistently tired? Then go to bed a little earlier. Adjust your evening routine: avoid blue light from screens an hour before bedtime, limit caffeine, and do not eat heavy meals just before going to bed. Create calm with reading, meditating, or quiet music. If necessary, set a reminder alarm to go to bed on time.
3. Make your bedroom winterproof: cool, ventilated, and cozy
The ideal bedroom temperature is around 16–18 °C. Turn off the heating at night or set it low and choose a good winter duvet, warm pajamas, or a hot water bottle instead of heating the whole room. This keeps the air fresh and helps you sleep more deeply.
Ventilate daily: open a window for ten minutes or use ventilation grilles. Fresh air prevents headaches, breathlessness, and colds. Keep the humidity between 40 and 60 percent. A humidifier or a bowl of water on the radiator already helps. Also ensure darkness and quiet; thick curtains, an eye mask, and earplugs can contribute to better rest.
4. Keep your nose healthy and clear
A blocked or dry nose can seriously disturb your sleep. Rinse your nose daily or every other day with a salt solution, for example with a nasal rinse, to remove mucus, dust, and allergens. This hydrates your nasal passages and makes breathing easier.
Optionally use a salt spray during the day. Just before bedtime, you can steam or take a warm shower to open your nose. Apply inhalation balm with menthol or eucalyptus under your nose or use an anti-snoring nose strip that gently opens your nostrils. Comformidable, for example, offers reusable nose strips with extra strong lifting power.
5. Use effective aids against snoring
Do you continue to suffer from snoring or poor breathing? Then aids can offer a solution:
- Nose strips or nose expanders – keep the nose open and improve airflow.
- Mouth tape – ensures you keep breathing through your nose and significantly reduces snoring.
- Nasal rinse – cleans your nose and prevents blocked breathing.
- Anti-snoring mouthpiece (MRA) – ideal for heavier snoring problems; holds the lower jaw slightly forward and thus opens the airway.
There is a solution for almost every cause of snoring. For example, combine nose strips and mouth tape for an optimal effect. Suspect sleep apnea? Consult a doctor.
Get through winter with energy
The dark months do not have to be an ordeal. With enough daylight and exercise, a regular sleep rhythm, and a well-ventilated bedroom, you are already well on your way. By keeping your nose clear and using smart aids against snoring, you significantly improve your sleep quality.
A good night's rest provides more energy, better resistance, and a better mood, exactly what you need to get through autumn and winter. At Comformidable you will find aids such as nasal rinses, nose strips, and mouth tape that help you breathe more freely and sleep better. Treat yourself to that healthy sleep routine and enjoy an energetic winter.