The impact of winter on our night’s sleep

Sleeping advice

King Winter lunges around the corner

The days are shorter again, the evenings and nights are longer. But are they really? Although your bed beckons you invitingly to crawl under the covers earlier, you may have noticed that you are not so quick to fall asleep after all. In fact, King Winter has a surprising impact on our sleep!

You might think it’s harder to fall asleep in summer because of the heat inside and outside, but nothing could be further from the truth. During the longer summer days, it’s easier to absorb light and, therefore, have a correct wake-sleep rhythm. The shorter days and a lack of sunlight disrupt your sleep pattern. What can you do to bring your sleep pattern back into balance? 

Suitable temperature in the bedroom

Although it’s tempting to turn up your thermostat in winter, it’s better not to. Professor Michael Decker, spokesperson of the American Academy of Sleep Medicine, explains: “When we sleep, our body gets used to the room temperature. Typically, you sleep best when your body temperature is slightly lowered in a cool room.” The ideal bedroom temperature is personal, but varies between 18°C and 21°C.

Get enough natural light

We need sunlight to feel energised. The lack of natural light in winter can make you feel sleepy all day. Consequently, at the end of the day, our body does not signal that it’s time to sleep. Therefore, it’s best to try to get as much sunlight as possible in the morning.

"Find a streak of sunlight as often as possible during the morning."

Careful with heavy winter food

Winter food is often the ideal way to get through the winter. However, heavy meals frequently keep you awake at night because your body needs more time to digest. So, Professor Michael Decker recommends allowing four to five hours between your evening meal and when you go to sleep.

Keep exercising, even on cold days

In winter, we prefer to snuggle up on the couch rather than head out the door for an energy-robbing gym session. However, studies show that exercise promotes deep sleep. Not convinced? With a few small adjustments, you can improve your sleep: take a brisk walk now and then or take the stairs instead of the elevator.

Maintain a regular sleep rhythm

During winter, it is even harder to leave your warm, cosy bed. That's why we are quick to dream of sleeping in at the weekend. To avoid unbalancing your sleep pattern, it is better to adjust the time you go to bed or get up by a maximum of 1 hour.

Those who seek, shall find; bye bye to a blocked nose

The dry winter air can cause dry skin or dry lips, headaches or a blocked nose. A stuffy nose can bother you when you sleep because you will soon open your mouth and possibly start snoring. Therefore, it’s recommended to install a humidifier in your home to prevent the air from becoming dry.

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