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Cold winter nights can be tough on the body. The lack of daylight, freezing temperatures and indoor heaters all conspire against us getting restful sleep. It’s important to maintain a good routine even in the cooler months so that you don’t feel the effects of sleepless nights all year long. Here are some tips for improving your sleep this winter.
Make Your Bedroom A Sleep Sanctuary:
Your bedroom should be a sanctuary for sleep and sex. If you use it for work, for watching TV or for any other activity, it will be harder to switch off your mind when it’s time to sleep. Get a comfortable mattress and pillow – You should commit to sleeping on a mattress for at least two years to allow your body to adjust and give your joints a chance to repair themselves.
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Your pillow should be supportive and you should replace it every year or two as it loses its softness. If you don’t have time to clean your bedroom thoroughly, make time to vacuum or dust regularly. There are plenty of great sprays out there that you can use to help keep your room clean. Regularly changing the air filter in your room will also help keep your space fresh and free of dust.
Stay Warm And Cozy:
It can be tough to stay warm in winter, but the health benefits of keeping your house at a reasonable temperature are worth the effort. The cooler the room, the harder your body has to work to stay warm and stay asleep. If you get too cold, your body will respond by increasing your heart rate and breathing rate to get more blood to your arms and legs. That will make it more difficult for you to fall asleep and can lead to waking up feeling exhausted. If you keep the thermostat set to a comfortable temperature, you’ll be less likely to toss and turn throughout the night. You might want to consider some additional layers of clothing too – there are plenty of great sleepwear fabrics out there that will keep you warm without weighing you down.
Don’t stay In Bed If You Don’t Fall Asleep Immediately:
If you find yourself lying awake in bed, don’t stay there. Get up and do something relaxing in another part of the house. Read a book, take a warm bath or sip a cup of herbal tea. If you lie awake for too long, your body will associate that time in bed with not sleeping. You’ll make it even harder to fall asleep when you’re back in your bed. Rather than spend your time feeling frustrated and resentful, get up and do something relaxing. You’ll be more likely to fall back to sleep when you return to your bed and you’ll also feel less stressed.
Establish A Bedtime Routine:
A bedtime routine is a great way to signal to your body that it’s time to relax and sleep. Make sure you do the same thing every night to train your body to fall asleep at a certain time. Varying your bedtime routine too much can also make it harder to fall asleep. Having the same routine each night will also help you to regulate your sleep patterns if you’re having trouble sleeping during the week or during the winter. A great way to start a bedtime routine is to start reading. Reading has been shown to help people fall asleep faster, especially when it’s done in a darkened room.
Don’t Forget Your Vitamins:
Some vitamins and minerals can help you to sleep better. Make sure your diet has plenty of these vitamins and minerals if you’re feeling the sleep-deprived effects of winter. Vitamins B6, B12, C, E, and Magnesium are all good for promoting sleep and there are plenty of foods out there that will supply you with these vitamins. Vitamin D is also important for regulating sleep and it’s often a deficiency of Vitamin D that causes people to feel more tired in the winter months. You can find vitamin D in eggs, fish, and dairy products.
Set The Right Environment:
It’s important to create the right environment for sleep in winter. Get blackout curtains to keep out the light that can affect your sleep. Try to keep your room as dark and quiet as possible so that it’s easier to fall asleep and stay asleep. Vary the temperature in your room and think about investing in a humidifier if you’re waking up feeling dry and scratchy during the winter months.
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Wrap Up With A Cozy Throw:
A great way to end your bedtime routine is with a cozy throw. Choose one that is made of a soft, warm, and breathable fabric. One that doesn’t retain your body heat and make you feel too hot, but also one that isn’t too light and thin, so that you don’t get cold. These throws can be used on your bed, as a blanket on the couch, or even as a covering for your legs when you’re sitting by the fireplace. Make sure your throw is machine washable so that you can keep it clean and fresh between washes.
