There’s no doubt about it, the nights are drawing in sooner and the heatwave has well and truly passed. Yes, winter is coming, and with it comes the urge to whip out the warm blankets for winter, get cozy and throw our summer routines out the window.
The trouble is, this change in our behaviour, and in the weather, can mess with our sleep well-being and circadian rhythms. Seasonal Affective Disorder is a real concern too. So, to help you cope with these changes and maintain your sleep quality here are a few tips on how to sleep better including:
- When to wind down
- How to cope with SAD
- Exercise for the best night’s sleep
- Eating right for the night
- Keep cozy, not hot
Read on and let’s work out how to get better sleep as the nights and days get colder…
When to wind down
In winter, learning how to get good sleep rests on a consistent routine. Especially as the days continue to get shorter up until the 21st of December. This is because your biological clock, or circadian rhythm, can get confused by the lack of sunlight and may cause you to want to get in bed sooner, but it’s important not to.
What is your circadian rhythm?
This is the natural cycle your body works through every day. The absence of light in the evenings cause our bodies to produce melatonin which makes us want to sleep. While the bright lights and sunshine inhibit it. So naturally, we feel sleepy in the night and awake in the daytime.
Oversleeping can put you at risk of many health problems, so even though you may want to go to bed sooner, you’ll get better sleep if you keep to your summer routine. If anything, you can add around 30 minutes of sleep to your routine without affecting your rhythm, but more than that might be troublesome.
How to cope with SAD
With the reduced sunlight comes Seasonal Affective Disorder (SAD), AKA winter depression. It’s a condition where you might feel lethargic or sleepy a lot of the time and find it hard to get up in the morning. In America, it’s estimated that 10 million people have it, so it’s a common winter and sleep quality issue.
Other symptoms include:
- a persistent low mood
- a loss of pleasure or interest in everyday activities
- irritability
- feelings of despair, guilt, and worthlessness
- sleeping for longer than normal
- craving carbohydrates and gaining weight
As we’ve mentioned, SAD is thought to be caused by reduced exposure to sunlight which causes an increase in melatonin. Not only that, but depression and the lack of Vitamin D from the sun can also reduce your serotonin levels. This chemical is responsible for regulating your mood and appetite, not to mention your sleep quality.
If you think you’re suffering from SAD, go and see your doctor for advice. But in the meantime, here are a few things you can try:
- Wake up with a bright light to immediately inhibit your melatonin production
- Get out and about in the daytime light and absorb as much natural light as possible
- Exercise outside to boost your mood and manage stress
- Have bright indoor lights to keep the melatonin in check
When you do see your doctor, they may suggest other treatments such as light therapy, antidepressants, or talking therapies such as cognitive behavioural therapy (CBT) or counseling. Hopefully, these will help you work out how to get a good sleep.
Exercise for the best night’s sleep
Exercise is always good, no matter the time of year. It produces natural endorphins in your body which are great for fighting depression. Exercising outside also has the added benefit of reducing the symptoms of SAD.
We recommend timing it when you need the boost the most. For example, if you’re not a morning person, work out first thing. Or, if you find yourself wanting a post-dinner snooze, try exercising just before you eat to keep your body alert for a few more hours.
The key is to avoid working out too close to bedtime or you could knock your rhythm out of whack.
Eating right for the night
In winter we just want to cozy up under the winter blanket, and with all the festive and seasonal snacks available, it’s tempting to chow down. And that’s fine, just try not to eat more than 200 calories if you can.
Stick with complex carbs and proteins if possible, too. Sugars will unnecessarily raise your energy levels, and larger amounts of food will keep your body from winding down for sleep.
Keep cozy, not hot
Possibly the easiest winter sleep issue to fix is the cold. The Sleep Council says that half (49%) of the population suffers sleepless nights because of the cold, but getting cozy is what we most want to do in winter. So, when picking your autumn bedding and winter sheets, here are some of our top tips:
- Choose natural fibers such as millet hulls, cotton, and silk sheets over synthetic – they’re more efficient at trapping warmth
- Consider pulling on a pair of fluffy bed socks to warm up your toes
- Take a warm bath before bed – you’ll slip in the sheets cozy already and relaxed enough to fall right asleep
- The old classics work – try a hot water bottle or a warm milky drink
- Try to maintain a room temperature of 16-18 degrees for the best sleep quality.
Our final tip is to get a soft mattress protector or a warm winter duvet to increase your comfort and more efficiently trap heat. Winter quilts with a higher tog are made to keep you warm after all.
Keeping warm in winter isn’t just coats, hats, and gloves, it’s winter duvets, winter blankets, and everything you need to improve your sleep well-being to get better sleep. So, work with your biological clock, keep in your routine and learn how to have a good sleep in the cooler winter months.
