Getting good sleep in winter months can be tricky. This is especially true if the temperatures dip unusually low, and you are particularly sensitive to the chill. The cold weather makes it difficult to drift off and stay asleep.
Good Sleep is essential for overall physical and mental wellness. It gives our bodies time to recharge and heal after a long day. Not getting enough sleep can lead to various health issues, from bad moods and increased stress to obesity, heart disease, and diabetes.
Good sleep helps keep our brain functioning optimally, allowing us to concentrate better during the day. It also plays an important role in repairing tissue damage caused by exercise or injury.
What Makes It Hard to Get Good Sleep in Winter?
Winter in some regions can be incredibly tough when it comes to getting a good night's sleep. Not only do cold temperatures make it difficult for your body temperature to remain steady and comfortable, but the decreased sunlight exposure can also throw off melatonin levels, leading to wide awake windows that hinder a full restful 8 hours.
Not getting proper quality sleep for a longer period, especially in winter, can have a major negative impact on one’s quality of life and personal wellness.
The good news is that you don't have to suffer through sleepless nights with tossing and turning. There are simple tips you can follow to ensure a peaceful night’s rest.
1. Keep Your Bedroom Temperature Consistent
Keeping your bedroom temperature comfortable is key to good sleep in winter. Even though a cold room may seem better for sleeping, it can actually be uncomfortable and cause lots of tossing and turning.
According to the National Sleep Foundation, the ideal sleeping temperature is between 60 to 67 degrees Fahrenheit. This temperature range is perfect for snuggling into a blanket but won’t cause you to wake up throughout the night due to feeling too hot. If you only have access to a space heater, keep it set to a comfortable temperature.
Tip: if you find it too hot to sleep, set up a fan angled away from the bed to increase circulation.
2. Make Changes To Your Bed– Invest In Winter Bedding
Keep warm by layering your bedding for a night of good sleep in winter. Start with a fitted sheet, followed closely by two blankets and finally a comforter. When purchasing new bedding for the winter months, be sure to buy items that are rated for colder temperatures. Often, companies will provide temperature ratings for their winter bedding options.
The quality of your mattress and sheets also can drastically improve your sleeping experience in the winter. Mattresses are much like snowflakes, no two are exactly alike, so it’s important to invest in a mattress tailored to your individual needs.
A bed customized to your personal comfort results in a better day-to-day recovery through quality sleep. An investment as such for your personal wellness goes a long way.
3. Adjust The Lighting Of Your Bedroom
Another great way to influence the quality of good sleep in winter is to ensure the lighting in your bedroom is conducive to relaxation. Keeping your bedroom dark can decrease the number of stimuli your brain receives, making it easier to drift off to sleep.
If you’re struggling to maintain darkness throughout the night, investing in blackout curtains or an eye mask can create the ideal sleeping environment.
4. Drink Warm Fluid Before Bed
Make a hot drink before bed. A cup of hot chocolate or herbal tea can work wonders on a cold night. These drinks provide hydration and warmth and can help you relax as you fall asleep. Be sure to steer away from caffeinated drinks or alcohol, as both can disrupt your sleep cycles and make it harder to drift off.
5.Eat Light Before Bed
Finally, just as important as the quality of your bed is the quality of what you eat close to bedtime. Eating a light snack before bed can be beneficial in helping to ensure you get restful and restorative sleep. Eating something that is low in fat, such as a handful of nuts, or some nice fresh fruit can help to reduce hunger pangs while your body recovers with good sleep.
6.Add Vitamin D To Your Diet
Vitamin D is an essential nutrient that helps to regulate our sleep and awakening cycle. Sunlight exposure is one of the greatest sources of Vitamin D, but it can be difficult to get enough when winter sets in, as fewer hours of sunlight often accompany cold seasons.
However, there are still plenty of benefits of incorporating adequate Vitamin D into your diet during these months. For example, research has found that those who have higher levels of Vitamin D have been linked with improved cognitive performance, better sleep quality and quantity, and better moods. In addition, it boosts our immune system by fighting off illnesses such as colds or infections which can keep us awake at night and prevent us from getting a good night's rest.
So if you’re experiencing any of these issues in the colder winter months it might be worth looking into adding some more Vitamin D into your daily routine for effective sleep support!
With these simple tips, you can ensure a comfortable and good sleep in winter. Take your time to curate a sleep environment tailored precisely to your needs and pay attention to your diet. With the right preparation, you will sleep snugly and soundly. Investing your time in implementing these tips surely will add to your personal well-being. After all, quality sleep is the key to a healthy body and an even healthier mind.