As winter cold weather take over with layers of fog and cold air surrounding us, our sleep routines changes that require a little extra TLC. The lower temperatures and longer evenings makes us looking for the comfort of a comfortable mattress. And you might struggle for that precious hours of shut eye. But no need to struggle anymore! Because, we're here with 12 tips that can make your winter nights not only longer, but also more relaxing. From simple changes in your bedroom to little adjustments in your bedtime routine, these tips are your way against winter sleeping problems and having better rest. So, snuggle into your favorite blanket, and let's explore how you can cozy up to a winter of better sleep!
1. Get Some Cozy Beddings
When the temperature drops, layer up! It is natural for everyone to look for cover when faced with cold temperature, and it works every time. Layering prevent cold air from reaching your body and keeps you warm and comfortable.
So invest in some excellent, comfortable, and warm blankets, quilts, and bed linens. For temperature fluctuations, it is best to have a variety of bedding options. Invest in heavy weighted blankets for extremely cold weather, and keep some light weighted blankets on hand for when the weather is milder.
And for sheets, instead to cool fabrics, choose flannel, cotton, etc. sheets, a warm duvet, and maybe even a fuzzy throw for added comfort. The winter appropriate fabrics makes your bed warm so when you get in bed you don’t have to wait for it to warm up.
2. Keep Your Bedroom Cool (not too much)
It might seem strange, but there is a science behind it. A little cooler room temperature can help simulate the natural drop in body temperature, allowing you doze off easily, regulate your body temperature, and reduce discomfort and night time sweats. This increases your melatonin production, resulting in a more natural sleep-wake cycle. Naturally, you sleep better.
Some research and studies also suggest that, it might also improve your sleep quality by increasing the amount time you spend in restorative sleep stages. When you avoid ever heating, it reduce disruption and promotes continuous rest. Create the proper balance of temperature by investing in warm pyjamas and cozy bedding to create the ideal bed for winter nights of deep, refreshing sleep and lovely dreams.
3. Harness The Power of Aromatherapy
You may have heard of aromatherapy, it has long been a part of Indian culture. The people of India have been using many types of scents and for a variety of purposes and benefits, including curing the cold, cough, sleeplessness, boosting mood and immunity, and so on. One of the most important and prevalent effects is the contribution in inducing a sense of calm and relaxation. Some of these scents and oils like lavender, chamomile, vanilla, etc., are especially used to calm your senses, reduce stress so you can fall into restful slumber.
Simply diffuse them with a diffuser or apply them near your pillow for a calming effect, comfort and to transform your bedroom really peaceful and calming.
4. Invest In A Quality Mattress, Nothing Less
Get yourself a mattress that’s best for you! It’s no secret that your mattress plays a big role in your sleep experience. It helps you relieve the stress you endure through the day, relieve pain and aches and provide rest that you need to rejuvenate. Be it winter, summer or any other season, your mattress should be able to keep you comfortable every night. A good mattress adjust according the temperature outside, insulates and keep you warm in cold nights.
Look for features that address your specific concerns, such as temperature regulation, motion isolation, comfort level, firmness, size, etc. Checking all these out help you find the best mattress that ensure that get the comfort you deserve.
5. Follow A Consistent Sleep Schedule, Even When You Feel Like Not To
When the weather is cold, and you are snuggled in the warm blankets you might be tempted to avoid the ringing alarm, the work you need to do and places you have to be just to have an extra hours of shut eye. But that’s one thing that can disrupt your sleep schedule. So avoid the temptation and follow your sleeping schedule rigorously. Go to bed and wake up on the time. Every night and every day!
Having a regular routine helps your body's internal clock work better, signals your body to get into sleeping zone and calm down especially during the shorter days of winter. This improves the quality of your sleep, stabilizes your mood, and gives you more energy.
6. Limit Screen Time Before Bed
Cut down on screen time before bed, no matter what! It is well recognized that screens, be it your smart phone, laptops or tablets or computer, emit blue light that harm your eyes sight, vision and induce headaches, stress and anxiety. And over use of these gadgets increase its effects multi fold. Especially if you are using your phone or computer at night when the natural night is absent or when there is not enough light around you. It also messes with melatonin production so you have difficulty sleeping well.
Instead of using these gadgets at night, do something relaxing. Try a relaxing bedtime routine like reading, taking a warm bath, taking a walk or doing gentle stretches. It reduce disturbances, boost melatonin, and helps you sleep better at night.
7. Hydrate Mindfully
From time to time we all hear that, drink more water to stay hydrated. And it’s required. But having more and more water is not always a good idea, like when it’s cold outside and you are going to bed. Having excessive water at night cause the need to go to bathroom. And when you are warming up in your bed, getting out of bed takes the warmth away and your body’s temperature falls.
Staying hydrated is important, but it's wise to cut back on drinking close to bedtime. This minimizes the need of waking up in the middle of the night for bathroom breaks, and help you maintain uninterrupted sleep.
8. Create A Relaxing Bedtime Ritual That You Can Follow
For sleeping well, it’s important to have a relaxed and calm mind. Having running thoughts, stress and tension or too much going on around you prevents you from calming down and falling asleep. Thus, at least two hours before you go to bed, avoid any activities that stimulate or make you anxious. Meaning no games, mobiles phones, movies, hard-core exercises or stressful work. Instead, choose activities that help you relax, like reading, gentle stretching, yoga, a nice walk or taking a relaxing bath. When you have a relaxing bedtime routine and follow it, it signals your body that it's time to wind down and doze off to undisturbed slumber.
9. Optimize Your Sleeping space
Set up your bedroom to be calm and peaceful, because you need it. Having the opposite can surely effect your slumber. Remove any distractions, clean the space and your bed. Turn off the lights, use low or adjustable lights, or blackout curtains to block off harsh light, eliminate noise or distractions, and keep the temperature at a comfortable level, not too cold or warm. This way, you can create an environment that promotes restful slumber without disruptions.
10. Stay Active During the Day
It is quite common to feel lethargic and skip physical activities during the cold season, that’s bad for your health and your sleep, so you need to stay active. Staying active during the day promotes better sleep by tiring your body in a healthy way and reducing stress. Try to exercise regularly, especially in the morning or afternoon, to keep your body's sleep schedule steady. Avoid intense workouts close to bedtime. Consistency in physical activity supports a restful night's sleep by signaling the body to rest and recover.
11. Monitor Your Diet
Optimizing slumber quality is majorly affected by your nutrition and diet, meaning what you eat, how much you eat and when you eat. If your diet is good and healthy it will help you feel well, eat well, work well and rest well. But if your diet is unhealthy, you will have digestion, weight gain, obesity and several health issues. Which leaves negative effects on your sleep as well. So eat well to sleep well.
Prioritize protein and nutrients-rich foods, such as nuts, to promote melatonin generation and improve sleep. Choose complex carbs like whole grains for long-lasting energy. Avoid large meals and coffee near bedtime. Hydrate with warm drinks, such as herbal teas. With the well-balanced diet and proper hydration, you are set to have a healthy and restful health and sleep.
12. Embrace Natural Light
Sunlight is a natural source of light that helps regulate our circadian rhythms. And the scarcity of sunlight during the winter days can affect your sleeping quality and disrupt your schedule. So when the sun does appear, take advantage of daylight hours. Spend time in natural light and soak up the sunshine during the day.
In winter, you might have trouble sleeping because of inconsistent schedule, lack of sunlight, poor diet, uncomfortable mattress and bedding. To prevent that, you don’t need to make huge changes. In fact, by following the advice above and making the necessary modifications in your bedroom and routines, such as establishing a cozy sleeping space, adhering to a consistent sleep schedule, eating healthily, and remaining active can make a significant difference.
Remember, nothing can be done in just one night, and you have be consistent and follow these tips regularly. Also, buy mattress online and bedding from Springfit to sleep better regardless of the weather and season!