Surprisingly enough, the hot summer nights are not the only time when people are struggling to sleep. Many of us are experiencing trouble sleeping during the cold, winter nights as well.
The reason for that is the uncomfortable sleep environment that we have created for ourselves. In today’s article, we will be sharing five amazing tips that will help increase deep sleep during the winter nights.
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5 Tips that will help you sleep better during the cold, winter nights
1. Keep a consistent room temperature
During the cold winter nights, it is almost natural to want to create a nice, cozy cocoon for you in your bedroom. While layering up with multiple blankets may be helpful, we advise against turning up the heat in the bedroom.
Scientists suggest that sleeping in a colder room increases sleep quality, especially during winter. The ultimate sleep temperature is considered to be somewhere between 60-67 degrees Fahrenheit (16-19°C). Colder temperatures are considered to lead to better and deeper sleep.
On the other hand, warmer temperatures may contribute to restlessness and insomnia. Your room temperature should definitely be lower than 75 degrees Fahrenheit if you want to prevent sweating and discomfort during the night. Just make sure that you have some warm blankets to keep you warm.
2. Get moving throughout the day
Going for a run during winter may not be the most convenient option for you. Nobody likes to leave their warm home and get exposed to the cold outside. But that should not be an excuse to skip exercise during any time of the year.
Regular physical activity has several health benefits, including the ability to improve your sleep quality. It can prevent insomnia and other sleep issues from taking place. If you do not have the time or motivation to exit your home, the good news is that there are a ton of different activities that will keep you moving at home.
Aim for a 20-minute stretching routine or even better, a quick yoga sequence before bed. Maybe download a fitness app on your smartphone and do some no equipment exercises in your living room. Even doing chores around the house can get your heart rate up, so you do not want to avoid doing them.
3. Develop a wind-down routine
As your bedtime is getting closer, you need to start preparing to go to bed. Other than the obvious steps, such as brushing your teeth and putting on your PJs, other activities can help you to prepare for a long night of deep sleep.
We are talking about a nice, relaxing wind-down routine. This routine does not have to be anything too long or time-consuming. What it needs is to consist of activities that you find relaxing so that it can help you induce sleep.
Most people like to read before they go to bed. And by reading, we mean reading an actual book, not one that is on your smartphone or e-reader. Getting away from your computer, TV, and smartphone is a must to prevent the blue light from affecting your sleep quality.
Maybe you can relax with a nice hot shower or a bath before bed. Or maybe a quick cuddle session with your partner will do the trick and induce sleep. Discover what activities are most suitable for you and start implementing them before your bedtime.
4. Stick to a sleep schedule
Speaking about bedtime, that got us thinking. One of the best ways to ensure a good night’s sleep is by having a sleep schedule and sticking to it. If this means sitting down and writing out the time when you will go to bed and wake up, then so be it. Whatever will do the trick to get you to go to bed and wake up at the same time each day.
The most important thing to know is that your sleep schedule needs to allow you at least 7-9 hours of sleep. Plan out your day and your sleep schedule accordingly. And one last thing – your sleep schedule is to be respected even on weekends. Just because you do not have to go to work does not mean that you can spend all day lying in your warm bed.
5. Use sunlight to help wake you up
Tonight, when you go to bed, remind yourself to allow some natural sunlight to enter your bedroom in the morning. To do that, you will need to avoid drawing the curtains fully. The natural sunlight will help wake you up and warm up your bedroom so that you will want to leave your bed in the morning.
Conclusion
As you can see, there are many small yet meaningful things that contribute to the quality of your sleep. From the room temperature and lack of physical activity to staying up late at night staring at your phone – all of these things keep you away from getting a good night’s sleep during the cold nights. We sincerely hope that our tips will help you change that and increase your deep sleep.
