With the weather turning cooler, it’s time to think about how to get a good night’s sleep during winter.
Your winter sleep changes
While cooler months might make it more appealing to head for your bed and snuggle under the covers, for some people sleeping well in winter can be tricky.
One reason for this is because extended darkness can lead to changes in circadian rhythms, which can totally throw our sleep routines. Additionally, the reduction in daytime hours can also lead to Seasonal Affective Disorder (SAD), which can have a significant impact on mood, appetite, energy and sleep.
How to sleep well in winter
The secret to getting great sleep during winter is to do things that help promote quality sleep. Try to:
Keep up with exercise
As hard as it may sound, try to keep up with your exercise schedule in winter, as exercise helps promote good sleep. Of course, you may need to modify some activities, particularly those outdoors, but try to avoid the temptation of lounging on the couch and forgoing all movement.
Expose yourself to sunlight
Some people may experience lower mood or even depression during winter, caused by fewer hours of sunlight. Where possible, head outdoors even if it means you have to rug up with a coat and boots. A lighter mood will make sleep easier to come by.
Avoid napping during the day
Napping can make it harder to sleep at night, so avoid doing it no matter how tempted you may be!
Winter can be a time where we overindulge, particularly in heavy, stodgy foods. Overeating isn’t great for a good night’s sleep so if you find you’re keen to eat warm, comforting foods, watch your portion sizes.
Limit your drinking
Drinking too much of anything before bed can interrupt your sleep as you’re more likely to need to get up for the toilet. You should also watch your alcohol intake as it can act as a stimulant, along with coffee and other caffeinated drinks.
Watch the temperature
As the temperature outside drops many of us increase the temperature inside. However, a bedroom that is too hot can make it difficult for you to sleep well. Similarly, being too cold in bed can also make it hard to sleep well in winter.
A winter bedroom makeover
One way to signal the change of seasons, and to focus on sleep-promoting activities, is to give your bedroom a mini-makeover. Some things you might want to consider include:
- Swapping your cotton sheets to cosy, flannel ones
- Adding an extra blanket to the bed, or leave one at the foot of the bed in case you need to use it
- Using an electric blanket or hot water bottle to warm the bed before you get in
- Ensuring your curtains are pulled across the windows, to help insulate your room from the cold. Covering your windows will also help keep your room dark
- Swapping your summer PJs for winter PJs. You might also like to add a pair of fluffy slippers and a cosy dressing gown to your winter nighttime wardrobe.
Whether it’s summer or winter, there’s nothing like a supportive mattress to ensure you nod off easily. If your bed could do with a makeover, check out our range of supportive and waterproof mattresses that will help the whole family get a great night’s sleep this winter.