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Winter Sleep Tips
January 13, 2025
Winter is here and suddenly you've found yourself with a whole new set of sleep issues. We're here to help! We have some tips for how to manage your sleep during the challenges of a colder season. Although this advice is focused on winter sleep in colder climates, most of this advice could apply for anyone who is experiencing seasonal changes.
How Cold Weather Affects Sleep
As the winter chill sets in, your sleep patterns may be disrupted by the longer nights and colder temperatures. To ensure a restful night's sleep during this season, try incorporating cozy elements into your bedtime routine. From snuggling up with a warm blanket to sipping on herbal tea before bed, these small adjustments can make a big difference in helping you drift off peacefully. Remember, prioritizing self-care and creating a tranquil sleep environment are essential for combating winter sleep issues.
1. Invest in warm, comfortable bedding that won't make you sweat
Investing in warm, comfortable bedding is crucial to ensure a cozy and restful night's sleep during the winter months. Opt for materials like flannel or fleece that provide warmth without causing you to sweat. The right bedding can make all the difference in creating a comfortable sleep environment that helps you combat winter sleep issues effectively. One way to ensure you hit the right balance of warmth is to layer your bedding. Instead of one big heavy blanket, use several lighter blankets that you can add or remove as needed.
Best Winter Bedding for Better Sleep
Purple's SoftStretch Sheets - These sheets are breathable and moisture-wicking, making them a perfect option for warding off those winter night sweats!
Weighted Blanket - This 15 lb queen size blanket will keep you warm, cozy, and relaxed all winter long!
Still looking for something to enhance your winter sleep setup? Check out all of our pillows, mattress protectors, sheets, and other bedding.
2. Establish a relaxing bedtime routine
Establishing a relaxing bedtime routine can significantly improve your sleep quality, especially during the winter months. Incorporate calming activities like reading a book, taking a warm bath, or practicing gentle yoga to signal to your body that it's time to unwind. Consistency is key in reinforcing healthy sleep patterns, so aim to follow your bedtime routine every night to promote relaxation and better sleep during winter.
3. Limit screen time before bed
Limiting screen time before bed is crucial for improving your sleep quality, especially in the winter. The blue light emitted by screens can disrupt your circadian rhythm and make it harder to fall asleep. Instead, opt for activities that promote relaxation, such as reading a book or listening to calming music. By reducing screen time before bed, you'll create a more tranquil sleep environment that can help you combat winter sleep issues effectively. Remember, small changes like this can have a big impact on your overall sleep health during the colder months.
4. Keep your bedroom cool but not cold for optimal sleeping conditions.
Maintaining a slightly cooler temperature in your bedroom during winter can promote better sleep. It's essential to strike a balance between warmth and coolness to create optimal sleeping conditions. A cool room paired with warm, cozy bedding can help regulate your body temperature and improve the quality of your sleep during the colder months. Remember, finding the right balance is key to ensuring a comfortable and restful night's sleep throughout winter. The optimal temperature for sleep is typically between 60-67°F (15.6-19.4°C), so adjusting your thermostat accordingly can greatly impact your sleep quality during the winter months. By keeping your bedroom cool but comfortable, you create an environment that supports restful sleep and helps you combat seasonal sleep challenges effectively. Prioritizing a sleep-conducive atmosphere is essential for optimizing your winter rest and overall well-being.
Feeling tired extra early? Here's what to do:
If you find yourself feeling tired extra early during the winter months, consider adjusting your evening routine to match your body's natural inclination to sleep earlier. Embrace the cozy ambiance of the season by dimming the lights in your living space and opting for warm, decaffeinated beverages like herbal tea or warm milk. Engaging in calming activities such as journaling or listening to soothing music can also help signal to your body that it's time to wind down for the night.
If you don't have the allowance in your schedule to turn in early, consider taking short power naps during the day to help combat early fatigue without disrupting your nighttime sleep schedule. Keep your naps brief, around 20-30 minutes, to avoid feeling groggy upon waking. Additionally, ensure your sleeping environment is conducive to relaxation by keeping it dark, quiet, and at a comfortable temperature. By incorporating these practices into your daily routine, you can better manage winter fatigue and maintain healthy sleep patterns throughout the season.
If the dark mornings are hard to bear, consider investing in a sunrise alarm clock. These clocks mimic the natural sunrise by gradually brightening the room, helping you wake up more gently and feel more refreshed. Additionally, try to expose yourself to natural light as soon as possible after waking up to help regulate your body's internal clock and boost your mood during the darker winter months.
There are also therapy lamps you can use to mimic sunlight, by turning it on and sitting in front of it for about 20-30 minutes each morning. This can be especially helpful for those who struggle with seasonal affective disorder (SAD) during the winter months. Regular exposure to bright light can help improve mood and energy levels, making it easier to face the day ahead.
Consider incorporating these light therapy techniques into your daily routine to beat the winter blues and make the most out of the colder months. Remember, small adjustments can go a long way in promoting better sleep and overall well-being during winter.
