Surviving Time Change & Winter Blues: Tips to Sleep Better

The time change and winter blues - the dreaded duo that can throw off our sleep patterns and leaves us feeling down. But fear not, we've got some tips to help you keep your sleep on track and beat those winter blues. Here we'll give you a quick overview of what causes these seasonal challenges and explain why sleep is so important in managing them. Plus tips on how to improve your sleep so grab a warm drink, cozy up, and let's dive in!

a women is frustrated trying to sleep there is a heading that says Surviving time change and winter blues, tips to sleep better

Oh Time Changes

The time change can throw off our sleep patterns because it disrupts our circadian rhythm, which is our body's internal clock that regulates our sleep-wake cycle. Our circadian rhythm is primarily influenced by light and darkness, and the time change alters the timing of daylight exposure.

When we "spring forward" in the spring, we lose an hour of sleep, and our bodies need time to adjust to the new schedule. It can take several days for our internal clock to catch up, and during this time, we may feel more tired than usual, have trouble falling asleep or staying asleep, and experience daytime fatigue.

It's important to be patient with our bodies and give them time to adjust to the new schedule. A consistent sleep routine and avoiding screen time before bed can also help ease the transition.  

Winter Blues


The winter blues - that feeling of lethargy, sadness, and general malaise that seems to settle in as the days get shorter and colder. It's a real thing, and it can really mess with our sleep and mood.

One reason for this is that the reduced daylight during the winter months can disrupt our circadian rhythm, which as we know, plays a crucial role in regulating our sleep-wake cycle. When it's dark and gloomy outside, it can be hard to find the motivation to get out of bed in the morning or to do anything else for that matter. It's like our bodies are saying "hibernate mode activated."

The winter blues can also take a toll on our mood. With the holidays over and the excitement of the new year fades, it's easy to feel a sense of letdown or even sadness. This, coupled with the dreary weather, can lead to feelings of depression and anxiety. It's important to acknowledge these feelings and seek support if needed, whether that's from a trusted friend, family member, or mental health professional. And of course, taking care of our sleep is an important part of managing the winter blues.

Green background with the text Studies have found that people who sleep 5-6 hours a night are 19% less productive than people who sleep 7-8 hours a night.

3 Natural Ways to Improve Your Sleep

If you're looking for a natural and drug-free way to improve your sleep, NuCalm might be just what you need. NuCalm is a relaxation system that uses neuroscience principles to guide your body into a state of deep relaxation - even deeper than what you might achieve through meditation or other relaxation techniques.

How does it work? NuCalm uses a combination of three parts to promote relaxation: a biosignal disc that helps balance your body's cortisol levels and relax your body, a pair of noise-canceling headphones that deliver an advanced neuroacoustic soundtrack, and light-blocking eye masks to help you shut out external distractions. Together, these components work in harmony to help guide your mind and body into a state of deep relaxation.

The benefits of using NuCalm for sleep are numerous. Not only does it help you fall asleep faster, but it also helps you stay asleep longer and wake up feeling more refreshed. By reducing stress and promoting relaxation, NuCalm can also improve your overall health and well-being. Studies have shown that regular use of NuCalm can lower blood pressure, reduce anxiety, and improve cognitive function.

Plus, because NuCalm is non-invasive and drug-free, it's a safe and effective way to improve your sleep without any harmful side effects. So if you're struggling with sleep issues or just want to improve the quality of your rest, give NuCalm a try and see how it can help you achieve a deeper, more restorative sleep.

In addition to using a supportive device like NuCalm, another effective way to promote healthy sleep during time changes and winter blues is to optimize your sleep environment. Make sure your bedroom is cool, dark, and quiet, as these conditions are ideal for promoting restful sleep.

An important aspect of optimizing your sleep environment is to minimize screen time before bed. The blue light emitted from electronic devices like phones, tablets, and laptops can suppress the production of the sleep hormone melatonin, making it harder for you to fall asleep. So try to limit your screen time to at least an hour before bed, and consider using a warm, dim light instead, such as a bedside lamp with a low-wattage bulb. This will help signal to your body that it's time to wind down and prepare for sleep.

Another way to wind down is with Reishi.  Reishi is a type of mushroom that has been used for centuries in traditional medicine to promote relaxation and improve sleep quality. Reishi contains compounds that have been shown to lower stress levels and reduce anxiety, which can help you fall asleep faster and stay asleep longer. Additionally, Reishi may have a calming effect on the mind and body, making it an effective natural sleep aid for those who struggle with insomnia or other sleep disorders. A staff favourite is the Purica Hot Coca with Reishi - Calm Evening. Take that before bed and get ready for a great sleep. 

Making sleep a priority during the time change and winter months is crucial for your overall health and well-being. When you prioritize sleep, you give your body the time it needs to repair and rejuvenate, which can boost your immune system, improve your cognitive function, and even help you maintain a healthy weight. Plus, when you get enough sleep, you'll have more energy and be in a better mood, which can help you stay positive and productive even on the darkest, coldest days of the year.

If you have any questions on how we can help you sleep better don’t hesitate to call us 250-258-9496 or drop by. 

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