Quality sleep during the winter season can be just as difficult to obtain as it is during a hot, sticky summer. Avoid these cold weather mistakes to keep sleeping soundly:
Keeping The House Too Hot. It may be tempting to turn up the heat for a cozy evening, but this action can cause sleep problems later. As we sleep, our body adjusts to the temperature of our room. By lowering the room temperature, we lower our body’s temperature causing us to sleep better. Although the exact room temperature is a matter of personal preference, optimal temperatures tend to range between 63-68 degrees Fahrenheit. Also, try using layers on your bed, instead of one big comforter so that you can peel them back if you become too warm.
Keeping The House Too Cold. Being too cold at night isn’t ideal for sleep either, it’s downright uncomfortable. Search for the perfect temperature and maintain it as you sleep.
A Lack of Light Throughout The Day. We need the sun to make us be alert and energized, during winter the lack of sunlight can become a problem. We tend to feel sleepy all day as our body’s natural clock is being thrown off. The constant darkness means that there is no signal to our body that it is time for bed. To help keep your wake-sleep cycle in check, get as much sunlight as you can when you first wake up or consider an artificial light machine. Limit exposure to blue light from electronics at least an hour before bedtime.
Heavy Winter Meals. Large meals may seem to warm and comfort you during the winter, but they can keep you up at night. Your body has to work harder to digest large meals, which in turn can keep you awake longer. Try finishing dinner 4 or 5 hours before bedtime. You can still have a light snack later on.
Lack of Exercise. During winter, it’s easy for us to cut back on exercise because we may feel sluggish and it’s so cold. Exercise can increase deep sleep all year around if you stick to it. Try taking the stairs instead of an elevator or taking a brisk walk around the block for increased movement.
Oversleeping On The Weekends. This is a year-long struggle, but cold weather encourages this bad behavior even more. Too much sleep on Saturday and Sunday can create bad patterns for you during weekdays. Try to avoid changing bedtime and wake time by more than an hour.
Dry Air. Dry, cold air can remove moisture from your noise, causing you to breathe through your mouth, which leads to snoring and bad sleeping patterns. Try using a humidifier or a little waterfall to keep the air in your room moist. Plus, the added white noise can be a bonus in helping you sleep.
Cold And Flu Season. Sleep re-energizes and heals us, but when we are sick it can be difficult to get these benefits. A stuffy nose leads to mouthing breathing, the culprit of snoring and a bad night of rest. Keep your head elevated, a nasal passage opening product, or SleepTime tea with honey for better sleep.
There are always challenges to getting sleep and some nights are simply better than others. Keep track of what works for you as you evolve with the changing seasons.
No comments yet.