Did you ever wonder why it feels harder to sleep during winter? There’s a perfectly logical explanation for that. First of all, fewer hours of daylight can mess up your sleep cycle. Also, the dryness that is typical for colder days can be harsh for mucous membranes that line your air passages, your eyes, and your skin. This can make your nights uncomfortable, especially because your sinuses may feel scorched. Add to that the raw skin and chapped lips that burn all night.
Fortunately, there are still ways to sleep like a bear during the winter, despite the typical sleep problems. Read on to learn how.
In the fight against dry weather, water is a good weapon
As if the dry air is not enough, we hurt ourselves by not drinking as much water as we should in the winter months. During this period, we are not losing moisture through the skin, and we often forget to drink enough liquid. This impacts everything, from congestion to dry throat.
The solution to this problem is quite simple: make sure to drink more water. Keep a reusable bottle near you. If you consider it necessary, install an app reminder for hydration. As for other issues caused by dry weather, soothe your skin with a fragrance-free moisturizer, rinse your sinuses with a gentle saline solution, and use eye drops or an eye shield.
Maximize comfort
With falling asleep being harder during the winter, you need to do whatever is in your power to maximize the comfort of your bed and bedroom in general. If your mattress is old, worn out, or simply uncomfortable, consider getting a new one. While there are differences between king and queen sizes, they all come in various options suitable for different types of sleepers. To increase comfort, get quality linens, soft blankets, and a supportive pillow. Additionally, create a sleep-inducing environment by getting rid of the electronics, choosing a soothing color scheme, getting blackout curtains, and keeping it quiet.
Indoor heat can be an issue. Fight it!
Nothing better than cozying up on a winter evening and turning up the heat, right? Well, while it sounds nice, it actually creates a less-than-ideal sleeping environment. Because your body temperature drops when you sleep and goes up when you’re awake, sleep comes more easily when the room is cooler. So, try not to sleep in your warmest pajamas, reduce indoor heat by a degree or two, and, if that is an option for you, take your socks off. It will also help to use a humidifier.
Seasonal affective disorder and how to deal with it
Seasonal affective disorder or, as we like to call it, winter blues isn’t necessarily associated with insomnia. Still, since it can cause daily sleepiness, you may feel the need to take a nap during the day, further complicating your sleep schedule. It also makes it harder to leave your warm bed. The sun will be your best friend when facing the winter blues. So try to let the sunlight in as soon as you wake up and invest in lightbulbs that mimic the sun’s rays. Get an alarm clock that uses light alongside the noise to wake up.
Keep yourself healthy
It’s no secret that respiratory problems are very common in the winter months. Our immune systems are exposed to various contagious and upper respiratory bugs. Coughing, aches, and running nose can make it nearly impossible to get enough sleep. These are good reasons to keep yourself healthy.
The most important thing is to maintain a healthy sleeping schedule. If you’re feeling tempted to stop exercising, tuck yourself in, and binge-watch a Netflix show, we get it, but don’t do it. Maybe jogging isn’t really an option for you if you can’t stand the cold, but consider a gym membership or an at-home fitness program.
Finally, maintain a balanced diet and don’t give in to greasy fried foods. Fatty-rich hot food can cause acid reflux, especially if you’re eating around bedtime. Also, try to eat at least four hours before going to bed.
In closing
Yes, winters can be difficult for our body and mind. Seasonal changes, in general, disrupt our way of living and our sleep schedule. You can try to push through it until spring, but why would you torment yourself? Hopefully, these tips will get you through it in a better way.
