As the dark nights set in and the temperatures drop, many of us find our sleep patterns disrupted. Winter can be the perfect season for cosy, restful nights, but it can also bring challenges like dry air and seasonal stress. Here are five simple tips to help you sleep better this winter
1. Create a Cosy Bedtime Environment
Winter nights are ideal for creating a warm and inviting sleep space. Layer your bed with soft, breathable bedding and keep extra throws or blankets nearby. Consider flannel sheets or a weighted blanket for added comfort. Keep your bedroom temperature around 18°C for optimal sleep—not too hot or cold.
2. Stick to a Consistent Routine
The shorter days can throw off your internal clock. Try to wake up and go to bed at roughly the same time each day, even on weekends. This consistency helps regulate your body’s sleep / wake cycle, making it easier to fall asleep and wake up feeling well rested.
3. Combat Dry Winter Air
Cold weather often brings with it dry indoor air, which can lead to irritation in your throat and nose, disrupting sleep. Use a humidifier to maintain comfortable humidity levels in your bedroom. You can also try placing a bowl of water near a radiator to add moisture to the air.
4. Limit Blue Light Before Bed
As tempting as it is to scroll through your phone under a blanket, blue light from screens can interfere with your body’s production of melatonin, the sleep hormone. Aim to switch off screens at least an hour before bed. Instead, wind down with a book or some gentle stretches.
5. Embrace Natural Light During the Day
Winter’s dark mornings and early evenings can make you feel sluggish, but getting outside during daylight hours helps regulate your sleep cycle. Even a short walk in the morning or afternoon can boost your mood and improve your ability to fall asleep at night.
Bonus Tip - Spritz that Lavender Spray
Lavender pillow spray is a simple and natural way to enhance your sleep quality. Studies have shown that lavender aromatherapy can reduce anxiety and improve sleep by promoting relaxation. One study found that participants who used lavender oil experienced better sleep quality compared to those who didn’t. The calming scent of lavender works by interacting with the brain’s limbic system, which influences emotions and relaxation, making it a perfect addition to your bedtime routine.
Natural Essentoils range of natural pillow sprays, suitable for adults and children, all contain lavender essential oil. You can find out more here
Final Thoughts
Winter is a time to slow down and recharge, and getting a good night's sleep is key to feeling your best. By making small adjustments to your bedtime habits and environment, you can enjoy restful and rejuvenating nights all winter long.
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