People might think that having a good night sleep during the winter nights is not going to be a problem. The cozy bed, comfy blankets and warm snuggles make up for a comfortable sleep. All these things can make winter good for sleeping but for some people, winter can be a nightmare when it comes to the sleep quality and quantity. Winter nights are drastically long than summer nights and if you are the one who is not getting a good night sleep during the winter nights then following these simple winter sleeping tips will help you fall asleep comfortably.
Less daylight during the winter days can have a big impact on a person sleeping cycle. In the northern regions where the difference between the seasons is extreme, a person sleep cycle is drastically affected because of the change in sunlight. The sunlight triggers the suppression of melatonin which is the hormone that helps the person to get a good sleep and prepare a person for a cozy night. So, it is advised that you take advantage of the sunlight and in this way, you can get a good sleep during the winter nights.
During the winter it is difficult to get an evening walk and it is advised that you take a walk after the lunch to make sure your body can get enough exercise and you are tired in the night. People usually leave their offices after sunset which makes it very difficult to do exercise. The walk after the lunch can be helpful in digestion and you can also get the right dose of sunlight as well. Exposure to the sunlight will help you to get a better sleep during night.
During the winter, a person has the urge to stay in bed for a longer time and get more sleep but if you sleep for a longer time or indulge in the evening nap, you will not get a comfortable sleep during the night. Sleeping more than usual in the day will affect your night sleeping habits. No matter how cozy your bed feels in the morning or evening, do not fall asleep and avoid the marathon of watching YouTube on the couch in the evening as well.
We all know that exercise can help you get a good night sleep and improve your sleep quality. Tend to tend during the day when it is warm outside. It will be very difficult to squeeze the workout during the winter evenings and a person will also feel less motivated to do exercise during the nights due to the cold weather. You need to make a commitment to yourself that you will move at least 30 minutes during the day and try to drift off to sleep early in the night.
People tend to eat more during the winter day and it makes our body hot. It is recommended that you do keep the body temperature optimal and avoid eating sugar and large amount of food. A good amount of food will help you to get a good sleep but overeating can lead to obesity and poor sleep. Make sure you do not eat too close to the bedtime as it can lead to heartburn and stomach ache.
People are tempted to increase the heating of the house during the winter days but remember to keep the house temperature normal during the winter days. When you crank up the heat, your body will not feel comfortable and you tend to lose the important hours of sleep. It is advised to lose a piece of clothing or nudging down the temperature when you feel too hot.
You need to make sure that you talk to a doctor and make him adjust your sleeping medicine dosage. There are many medicines that can help you to get a good sleep but zopiclone tops the list with its superior benefits and half-life properties. If zopiclone is working properly and helping you get a good sleep, you can switch to
ambien, lunesta or restoril. These medicines have the same effect on the body and can help you get a good night sleep.
The winter air is equally dry and can cause skin irritation and you will also feel irritation in the nose and throat. Running a humidifier in the bedroom can help you to control the air quality. Make sure that you regularly clean the humidifier to ensure it stays clean. Otherwise you will have to face the issues related to mold and mildew growth. You can also use the essential oils in the humidifier as well. Having good quality air in the room will help you to fall asleep easily.
Nothing can dampen the sleep like a cough or sore throat. The winter nights are harsh and you may get flu like symptoms and this will make it difficult to get a good sleep. You need to practice common flu prevention methods to get a good sleep in the winter nights.
You need to limit the alcohol usage before you are going to bed. Alcohol can affect the sleep and will also make your stomach burn. So it is advised that you do not drink at least 2 hours before you are planning to sleep.
Stress is a factor that can deeply affect your sleep. You need to make sure that you root out the things that make your stressful and have a comfortable environment during the winter nights. This will help you get good sleep.