Six Tips for Getting a Good Night’s Sleep this Winter

Clang! Clang! Clang! Is it the jingling of the Christmas bells? Hell No! It's your brain struggling to fall asleep during the winter. Winter doesn't just affect your outdoor routine; it also disrupts some of your body's internal routine, especially sleep. It's strange how winter pushes you onto the bed but doesn't let you sleep. This is exactly what we are going to be discussing now. In this blog post, we discuss why winter has such an influence over the sleep cycles. Read on for some amazing tips that will help you get the precious hours of sleep you deserve.

 

1. Keep your cool

A warmer bed is more inviting, especially during the winter. But ironically, we get better sleep in a cooler room. While curling up under the covers and using room heaters might be quite irresistible, you might end up confusing your sleep hormones. 

During REM sleep, the body’s ability to regulate body temperature is hindered. To react to this, the body “avoids” this stage of sleep when your bedroom is colder or warmer than usual. Using artificial heat is okay, but do not overdo it.

Hypothalamus behind the scenes

When we lay down, our bodies cool down. When we wake up, our bodies warm up. This happens because the hypothalamus regulates the body temperature based on the circadian rhythm (the body's natural tendency to be awake when the sun is out and feel sleepy when it is nighttime). When the sun is out, the hypothalamus causes your temperature to climb up to the normal 37 °C and drops by one to two degrees as bedtime draws closer.

 

2. Watch your diet!

When the temperature is dipping, you begin to crave fatty foods that can mess up your metabolism and disrupt your sleep. If you eat your meals close to or right before bedtime, you can experience frequent awakenings in the middle of the night and miss out on the quality of your REM sleep. Also, you can gain weight! Weight gain can cause sleeping disorders like sleep apnea, which causes difficulty in breathing during sleep, which in turn is going to keep you from restful sleep.

Hack the booze

Winter also marks the beginning of holidays and celebrations, which means you might be drinking more than usual. However, try to avoid the booze around bedtime, limit your drinking, and remember to have a glass of water between drinks to avoid dehydration and hangovers.

 

Move it

Try having light dinners like soups, salads, and avoid dishes with meat or potatoes for dinner. Ensure you are done with your meal at least 2 hours before bedtime. If the weather permits, try going for a stroll after your meal. Additionally, try to exercise irrespective of the cold outside to discipline your sleep routine. 

 

3. Get some Vitamin C

Cold and flu viruses thrive in colder temperatures. And since we all spend more time indoors in winter, we are more prone to infections as you are more likely to breathe in the same air as someone who is already infected with these viruses. In case you do get an infection, the aches and fever are going to disrupt your sleep.

 

Protect yourself from infections by making sure your diet includes plenty of vitamin C and antioxidants. Exercise is also a proven way to boost your immune system. 

 

Fun fact: While a good immune system promotes sleep, a good sleep boosts your immune system too. Sleep and the immune system work on a "you scratch my back, and I will scratch yours" basis. 

 

4.  Homemade Hydrotherapy

Nothing can relax you like a warm and soothing bath. There are two advantages to this: 

• Warm water is excellent in relaxing your muscles.
• The sudden drop in body temperature when you leave the bath induces sleepiness. 

 

Taking a 20-30 minute dip in warm water two hours before bedtime can send you off into blissful sleep. 

 

For better results, add some Lavender bath salts for added relaxation. Lavender is the ultimate stress reliever. Studies show that people who inhaled the scent of lavender spend a longer time in REM sleep. Combining the distinctive floral aroma with a bath salt makes it an efficient mind and body relaxer. Just add three spoons of Lavender bath salt to warm water and dilute it well to take a dip!

 

5. Drink it up

While a warm beverage is enticing during those cold winter nights, avoid caffeinated beverages like Oolong tea, coffee, and energy drinks like Redbull close to bedtime. Instead, you can sip on Chamomile and other herbal teas. If you are not a fan of herbal tea, drink a warm glass of milk instead.  Milk contains tryptophan, an amino acid that generates serotonin (the feel-good hormone) when released into the brain.

6. Use a humidifier or Air Purifier

Breathe easier at night with an air purifier. Dust mites, allergens, and viruses can disrupt your sleep by interfering with your breathing and make it difficult to have a restful sleep every night. Using a humidifier maintains the humidity in the room. A higher humidity level gives you a night of better sleep and keeps away viruses and pathogens. It also helps you prevent dry skin.

Conclusion

Try to go to bed and wake up at the same time consistently. Make sure your sleep environment encourages sleep – have a comfortable and warm bed linen, Egyptian cotton sheets are great too! Memory foam mattresses and pillows are great as they alleviate muscle strain and gently cradle you to sleep.