The winter months can wreak havoc with your sleep patterns. Between the drop in temperature, increases in cold and flu symptoms, air quality, and dietary changes, many people experience sleep problems during winter.
If you’re struggling to sleep in the winter months, try these simple ideas:
Block drafts: Research shows that you sleep best if you’re cool, but not cold. If your room is too drafty, then it could be lowering your body temperature too much, causing your sleep issues. Use draft-stoppers and check windows are closed and sealed.
Have a warm shower: According to Dr. Dianne Augelli of the Centre of Sleep Medicine, a warm shower in the evening will help you fall asleep… provided you time it right. Showering too close to your bedtime will heat up your body too much. As your body cools down, it sends a signal to your brain that it’s time to sleep, so showering early in the evening actually allows the body to cool down faster.
Use wool/silk/flannel: Wool, silk, and flannel provides your body with a layer of insulation, helping to retain body heat and keep you warmer for longer. Use merino wool blankets on your bed to retain heat, and choose flannel or silk pajamas for wearing against your skin. If you’re struggling to sleep because you’re cold, wear a pair of socks to bed.
Watch your food intake: Avoid heavy meals before bedtime. Many European countries have their heaviest meal at lunchtime for this reason. If you’re hungry in the late evening, try a healthy snack like cherries or kiwifruit – these are high in antioxidants, vitamin C, and serotonin and can help you sleep. Turkey, peanut butter, and a handful of nuts are also great sources of melatonin, which help stimulate you to sleep.
Mind the drink: You should also consider what you’re drinking before bed, especially if you’re struggling to sleep during winter. Drinking alcohol may help you fall asleep, but the sleep you do have won’t be as restul. Many adults find it comforting to have a glass of warm milk before bed, and herbal teas such as camomile can also help you fall asleep – just make sure any herbal tea doesn’t contain caffeine!
If you’re struggling to sleep during the winter, you could try one of Sleepezi’s sleep tonics or sleep sprays. These specially-formulated products contain natural ingredients to help you drift off to sleep.