5 ways to reconcile sleep in winter

Usually, most people have trouble getting a good night’s rest during the summer season and especially when the heat becomes scorching. That said, it is also true that with the arrival of winter, the cold weather, shorter days and changes in our rhythms can also negatively affect sleep.

If you have trouble falling asleep or getting a good night’s rest in winter, don’t worry: there are simple and effective strategies to help you regain quality sleep. In this article, we explore five ways to help you get a good night’s sleep during the winter months.

1. Create a relaxing evening routine 

A proper daily evening routine is essential to signal to the body that it is time to relax. Dedicate 30-60 minutes before going to bed to practices that help you relax:

• Drink a hot herbal tea: chamomile, valerian or lemon balm are good options to promote relaxation.
  
• Read a book: choose light or enjoyable reading to take away the stress of the day.
  
• Avoid screens: blue light from smartphones, tablets and TVs interferes with the production of the sleep hormone melatonin.
  
• Take advantage of relaxation techniques: spend time on relaxation techniques to calm the mind and body, such as guided meditation, evening stretching, essential oils in the tub.

These habits will create an environment conducive to rest and help you clear your mind of daily worries, helping you to get a better night’s rest.

2. Maintain appropriate chamber temperature

The cold winter weather can make it difficult to relax, but a room that is too warm or too cold is never ideal for a good night’s sleep.

The recommended temperature for a good night’s sleep, even in winter, is between 16 and 20 degrees Celsius. Here’s how to optimise it during the coldest seasons:

• Use layered blankets: they will allow you to regulate the heat without overheating.
• Avoid draughts: make sure that doors and windows are well insulated.
• Try localised heating: a hot water bottle or a warming blanket can be great allies on cold nights!

3. Expose yourself to natural light during the day

During winter, shorter days and less exposure to sunlight can alter the circadian rhythm, our internal biological clock. 

To counteract this effect, there are some habits you can start to adopt:

• Spend more time outdoors: even a short walk of 20-30 minutes every day can make a difference.
• Use a natural light lamp: if you live in an area with few hours of sunshine, consider buying a light therapy lamp.
• Sit near a window: take advantage of natural light as much as possible while working or relaxing.

4. Pay attention to what you eat for dinner 

What we eat and drink in the evening hours can affect the quality of our sleep. During the winter, favour foods that promote relaxation and keep a few rules:

• Avoid heavy meals in the evening: difficult digestion and fatty or spicy foods can disturb sleep.
• Limit caffeine: reduce consumption of coffee, tea and chocolate in the afternoon and evening hours.

Supplement foods rich in tryptophan: this amino acid promotes the production of serotonin and melatonin. You can find it in foods such as turkey, dairy products, bananas and nuts.

5. Evaluate the quality of mattress and pillow, the protagonists of rest!

You can get a good night’s sleep in winter by taking all the measures to improve the quality of your rest, but if your sleep continues to be disturbed, it may be useful to assess the quality of your mattress and pillow: choosing those that suit your needs is essential for a regenerating rest, whatever the time of year.

Discover our range of sleep products: mattresses, pillows and accessories designed to guarantee you peaceful nights even during the coldest months!Want a personalised consultation? Contact us: we will be happy to help you choose the item that best suits your needs!