On the one hand, there are no problems with sleep in winter: warm blankets and a short day in the light contribute to it. But not everyone manages to sleep sweetly in the cold season, and if you are among these people, read on to learn how to improve sleep quality in the cold season.
1. Get in the sun in the morning
Short daylight affects the circadian rhythms of the body, especially in the northern countries, where the difference between the seasons is very noticeable. And it happens because the sun affects the production of melatonin (a hormone that promotes good sleep). In winter, the sun shines dimly and briefly (and may not appear for weeks), and problems begin. Experts advise to go out for a walk on a sunny morning or at least sit near the window. And it is necessary to abandon the bright light before bedtime to improve sleep quality and not to interfere with the production of melatonin.
2. Walk in the afternoon
When you do not have the opportunity to walk in the morning, do it at lunch. Many people have to go to work and from work in the dark, so they see the sun only through the window. Try not to dine in your building, and walk to the cafe or to the nearest park if you want to improve sleep quality.
3. Do not sleep at noon
In winter, people are more likely to experience fatigue or a desire to stay longer in bed, and also sleep during the day. But in fact, there are no biological reasons for long winter sleep, and if you lie down in the middle of the day, you can get problems with a night’s sleep. And no need to take a laptop to bed (and, especially, work in the bed): the bed serves only for sleep.
4. Don’t miss a workout
In winter, it is much more difficult to force yourself to do sports and find motivation for it. But sport will give you extra energy! And at night, you will sleep better.
5. Have the right eating habits
In winter, many people want to eat more and more, especially something sweet and unhealthy. Try not to turn it into a habit and do not eat right before bedtime.
6. Do not overheat your house
Cool air is useful for sleeping, but when it’s cold outside, we want to make our house warm. This is not recommended. What is worth buying is a humidifier: you will sleep better in humid air.
7. Limit alcohol
It affects sleep both in winter and summer, but in the cold season, you can warm up with mulled wine or something stronger. Do not get carried away!