Do you find yourself struggling to get out of bed as the temperatures drop? Waking up before the sun rises only to have it set before you’re done work for the day is enough to make anyone feel tired, sluggish, or even moody. And if you’re one of the estimated ten million Americans who suffer from seasonal affective disorder, the winter months can have a significant psychological impact on your mental health.
For these reasons, sleep hygiene is more important than ever during the cold winter months. Without the natural boost of energy that comes from the sun’s rays, you’ll need to make sure you’re following best practices for a quality night’s sleep.
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Want to wake up refreshed and ready to tackle a cold winter’s day? Follow these four tips.
1. Set (and stick to) a schedule
When the sun sets earlier and rises later, your body produces melatonin for longer periods of time. This disruption to your body’s usual production pattern can cause you to get tired earlier in the evening and wake up later the following morning. But keeping a regular sleep schedule is key to getting a good night’s sleep This means going to bed at the same time every night and getting out of bed at the same time every morning — even on weekends!
2. Be mindful of the temperature
You may be tempted to blast the heat in your bedroom to compensate for the frigid temperatures outside, but doing this can cause you to wake up dehydrated or toss and turn throughout the night. Sleeping in a cool room may sound counterproductive in the middle of winter, but the ideal temperature for a quality night of sleep is between 60 and 67 degrees. If that temperature range is too low for your preference, try adding an additional layer of bedding.
3. Set a pre-bedtime routine
At any time of the year, the actions you take right before you crawl into bed make a big difference when it comes to sleep quality. Too much screen time, bright lights, exercise, or any other non-relaxing activities can make it difficult to get tired and have a negative impact on how restful your sleep is once you finally dose off. Set a sleep schedule and spend the hour beforehand winding down so you are able to stick with it.
4. Watch what you eat — and when
A cold winter’s day may seem like the perfect time to cozy up with a late-night hot beverage or a hearty bowl of soup, but it’s important to avoid big meals, caffeine, and alcohol right before bedtime. Keep your meals lighter and give your body plenty of time to digest what you eat before you go to sleep.
If you having trouble managing your sleep patterns during the winter, you’re certainly not alone. The best thing you can do is practice good sleep hygiene and stick to it — no matter how much you want to retire early at night or hit the “snooze” button in the morning!