Winter is the most favorite season of many people since it comes with comfortable feelings due to the cold and dry weather. However, there are many people who find winter’s months more turning and tossing at night. Low temperature as well as the lack of sunlight in winter might affect your sleep quantity and quality in a very negative way.
In this article, Inoac will bring you some useful tips that allow you to get a good night’s rest in order to start the next day fresh and full of energy.
Resist the urge to take a nap
Due to the cold weather and longer nights, we might tend to stay in bed longer than in summer or any other seasons of the year. On the other hand, scientists have proven that we actually do not need more sleep during winter. And sleeping during the day will make it harder for you to fall asleep at night.
Therefore, try to wake up on time and do some exercise instead of staying in bed. It is also not a good idea to take such a long nap during the day as it will make you stay up really late at night.
Take a walk outside at lunchtime
As you might not notice, the lack of sunlight in winter is also one reason causing insomnia. Many of us go to work or study when it is still dark outside and leave the office or school after sunset, meaning that we do not have a chance to see light all day. This can make your insomnia worse in winter.
Try to go out for a walk at lunchtime to see the sun and expose yourself to light, even just for a few minutes. This will help us to sleep better at night.
Have some exercise
Late sunrise and cold weather could make it become challenging for you to go out and work out. However, scientists have proven that exercise will enable sleep quality and quality. So you should commit to working out at least 30 minutes per day in order to fall asleep faster and sleep better at night.
Prevent overeating and alcohol before bed
Since it is the cold weather, we tend to eat more during these months and do less exercise. And there are also holidays, we will have many large meals and parties which come with various sweet and fried foods. So you should be careful with overeating as it will lead to so many issues like stomach discomfort and heartburn that disturb your sleep.
One more thing that prevents you from falling asleep is alcohol because it acts as a stimulant. Scientists determined that even though you find it easier to sleep after drinking, you will wake up just four to five hours after that and cannot get back to sleep.
Keep the room temperature not too high
As it is cold outside and your internal temperature will also drop when you sleep, you might want to turn on the heater or AC when sleeping. On the other hand, you should not overheat your home at night since it will generate negative effects on your sleep. Scientists determine that we will sleep better when it is cooler. So if you feel warm at night, you should turn down your heat or shed a layer of bedding.
Increase room humidity level by using a humidifier
During winter, dry air might be the problem for many people since it is the main reason causing dry and itchy skin, along with a sore throat and irritated nose. In this case, a humidifier could be the solution, which helps to increase the humidity level in your bedroom.
Meanwhile, do not forget to clean the humidifier regularly to remove the mold and dust. In addition, a humidifier together with a diffuser might be a great combination as they will not only increase your bedroom humidity but also disperse essential oils.
Avoid bringing stress to bed
Since it is the end of the year, we might have more serious things to care about, leading to higher stress levels. Bringing stress to bed will disturb your sleep and decrease your sleep quality. So you should do anything to lower the stress levels before going to bed, such as entertaining or even searching for professional help. Do not bring your work to bed as it will raise your depression and prevent you from falling asleep!
Choosing the right mattress
Mattress plays a crucial role in supporting your sleep. So remember to search for a foam mattress that has the ability to support your body all night long and bring you the most comfortable feel.
Choosing the best mattress for sleeping will allow you to sleep tight and start your new day full of energy!
We hope our tips and suggestions will help you to prevent insomnia during the winter months and also increase your sleep quality. Wish you health and happiness!