Many people don’t know (or don’t realize) that they need to adjust their winter sleep habits & hygiene and why it’s so important that you do. So, let’t chat about it!
Picture this: it’s deep into winter and the world outside your window is blanketed in a cold front with plenty of wind to go around. Now, enter the scene of your cozy apartment – your safe haven complete with neon lights over that fancy bar cart you purchased, succulents decorating every windowsill, and a Spotify playlist with enough lo-fi to last you until the morning hours.
You do the dishes (most of them anyways) and you make your way to bed for some much deserved zzz’s. You crawl into bed, close your eyes and drift off into a slumber. Unfortunately, it’s now 8 am and after a night of tossing and turning, the quality sleep you so crave is as elusive as those Beyonce Renaissance tickets you wanted so badly. You wake up tired and sluggish and briefly wonder why you didn’t have this much trouble sleeping just a few months ago. The likely culprit? Winter!
the impact of winter on sleep
It’s no new news that we see less of the sun during the winter months. We wake up to no sun and come home to no sun.
While a few less hours of sleep might not seem like a big deal, it impacts you in more ways that you know. For starters, it’s important to note what your body actually does during sleep. Your body cycles through 4 stages during sleep and in those stages, your body works to repair itself. Our brain trashes information it doesn’t need & directs the body to release immune-strengthening chemicals. Your body also has a chance to work on regulating hormone levels in the body during sleep.
When winter months roll around and make it difficult to sleep, we can experience symptoms of sleep deficiency. Symptoms of sleep deficiency can include:
- poor sleep
- not getting all the types of sleep your body needs
- sleeping at the wrong time of day
- sleep deprivation
If left unchecked and allowed to continue too long, we increase our chances of developing issues like
- hypertension
- diabetes
- imparied memory
- depression
- anxiety
- immune system deficiencies (especially not good for winter months)
ways to adjust your sleep environment for winter
Surprisingly, getting better sleep in the winter months isn’t that difficult and really only takes a few tweaks!
control the temperature
Temperature has a huge impact on how we experience sleep. For best results, most research recommends that you keep your room between 60-65°, give or take a few degrees depending on the person. Cooler temperatures are typically more ideal for the body during sleep because your body naturally lowers its temperature for sleep. Having a warmer room sleeping can contribute to sweating in your sleep which, in turn, cause you to wake up frequently through the night.
This not only disrupts your sleep but it also has the potential to keep you in lighter stages of sleep, prohibiting you from getting deep REM sleep. Another temperature hack for winter sleep: try grabbing a pair of socks to sleep in. According to the National Sleep Foundation, warmer feet can help signal to your brain and body that it’s time to relax and go to sleep. Of course, always consult with your doctor about the best socks for bed as well as whether or not wearing socks to bed is safe for you in particular.
layer your bedding
It might seem counterintuitive but getting rid of that one big bulky duvet on the bed might be your best bet. The key to making your bed for winter is in the layers. Layer allow you to control how warm or cool you want to be. A single big duvet only gives you the option of being just a little too warm or just a little too cold. A great suggest would be to do the regular fitted sheet, your flat sheet, a duvet or comforter, then a throw or quilt and a nice cozy blanket for just in case! Whatever you decide, just make sure you give yourself options for keeping warm (or cool) throughout the night.
Another great tip: finding the right comforter! Believe it or not, not all comforters are created equally. You’ll need to find a insert that works for you and is specific to how hot or cold you tend to sleep. My favorite is the Breeze Comforter from Buffy! This comforter is perfect because it is designed to keep you warm but still cool enough to fall asleep and stay asleep. Its shell is engineered using eucalyptus which means that it not only wicks away moisture faster than cotton or linen, but it also much more breathable. That all equates to more comfortable sleep for you!
tips for winter sleep hygiene
Now that we have a solid understanding of the consequences of poor sleep during winter months as well as how to adjust your room for better sleep, let’s go through some tips and tricks!
aim for a consistent sleep schedule
Of course, we know that our brains and bodies love habit. It gives us something to look forward to that doesn’t change and also gives our brains a happy hormone boost! When we create habits, we in turn create cues for our bodies. These cues then help us to fall asleep faster and stay asleep. Additionally, having a consistent sleep schedule has been linked to a reduced risk of developing heart disease, how cool!
need help developing a consistent winter sleep schedule?
If you happen to be someone that hasn’t ever had a consistent sleep schedule or you need to get back in the hang of it, the great thing is that this post contains a good bit of the tips and tricks you might need. Other things that could help to increase your chances of sticking to you schedule include:
- avoiding eating too soon before bed (give or take 2 hours)
- avoiding caffeine and alcohol before sleep
- making sure your room is as quiet and as dark as possible
- creating a routine for getting ready for bed
As you work to develop your sleep schedule and improve your winter sleep, always remember to give yourself grace and be patient. Creating routines takes time and it won’t be perfect every night, but it’s all about staying consistent and being intentional. The more you do it, the easier it will get and before long, you’ll realize that you don’t even have to think about your routine anymore, it’s finally become habit. If you’ve got tips for getting better sleep in the winter months, don’t forget to drop them down in the comments! Happy sleeping!!