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Winter has arrived, and many animals go into hibernation. Ever wonder why some nights it is easier to fall sleep than others? There are many factors that can influence our sleep patterns. Some are obvious such as, not drinking too much caffeine before going to sleep. Other factors can be less obvious. As the brain develops and ages, our sleeping habits, and patterns may change but are also influenced by many internal and external factors. Newborns sporadically sleep 16-20 hours, and young children sleep more consistently for about 11-12 hours. Teenage natural sleep patterns tend to favor late nights and late mornings. As we age, we generally have shorter periods of deep sleep and sleep less consistently. Whatever your stage of life, here some interesting facts about sleep and some tips to create the ideal situation for your winter hibernation:

• Avoid too much caffeine and alcohol right before bed. Caffeine counteracts the hormone adenosine which promotes sleep. Caffeine should be consumed 4-6 hours before bed. Alcohol promotes sleep but then acts as a stimulant as it is metabolized,  disrupting sleep. Limit alcohol consumption to 2 or fewer servings (12 oz beer, 6 oz wine, 1.5 oz distilled spirit) and consume at least 3 hours prior to sleep.
• Choose a dark, quiet, and cool environment, just like a bat would. Artificial light disrupts your sleep cycle. Turn off all TVs, computers, phones, and devices that emit blue light. Use heavy curtains, blackout shades, or eye masks. For noise problems, use earplugs or play soft, soothing white noise. Ideal room temperature should be around 60-75 degrees F.
• Find a soothing pre-sleep routine. Activities might be reading a book, meditation, or relaxation activities. Avoid having emotional discussions before bed.
• Go to sleep when you are tired. Seems like a silly tip, doesn’t it? However, think about all the times we stay up looking at our cell phones when we feel like sleeping. If you can’t sleep after 20 minutes, get up, go to another room, read, watch TV, etc. until you are tired. Watching the clock only makes you more stressed and anxious which stimulates alertness.
• Take advantage of natural light. Sunlight promotes a healthy sleep-alert cycle. Open your windows in the morning and spend time outdoors during the day.
• Choose consistent sleep schedules. Try to go to bed and awaken consistently especially between weekdays and weekends. Naps are OK but should be consistent in length, time, and not after 5 pm.
• Exercise at appropriate times. Exercise can promote sleep but if it occurs too late it acts as a stimulant. Exercise at least 3 hours prior to sleeping.
• Avoid spicy, greasy food, or food that might promote indigestion right before bedtime. Also, balance fluid intake to avoid dehydration, but also to prevent excess urination during the night.

Happy winter hibernation!

Author: Dan Remley, MSPH, PhD, Associate Professor, Field Specialist, Food, Nutrition, and Wellness

Reviewer: Alisha Barton, FCS Extension Educator, Miami County

Division of Sleep Medicine, Harvard University, Twelve Simple Steps to Promote your Sleep http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

Division of Sleep Medicine, Harvard University, Changes in Sleep with Age http://healthysleep.med.harvard.edu/healthy/science/variations/changes-in-sleep-with-age

Division of Sleep Medicine, Harvard University, External Factors that Affect Sleep http://healthysleep.med.harvard.edu/healthy/science/how/external-factors