Cold, isn’t it? We know it can be a bit more difficult to drift off during these chillier months, but we’ve got you covered with some tips and tricks to enjoying your best night’s sleep even when it’s in the minus outside… We’ll have you sleeping better in no time!
Check Your Bedroom
Your bedroom needs to be warm and dark enough to help you sleep – by adding cosy blankets and really layering up your bed, you can ensure you’re feeling snuggly and warm at night. While fresh air is great, keep your window closed when it’s really cold! Light also affects sleep. With shorter daylight hours, your exposure to natural light decreases, which can impact your circadian rhythm. Combat this by opening blinds during the day to let in as much natural light as possible and consider using a light therapy lamp if mornings feel particularly dark.
Stick to a Sleep Schedule
Consistency is key to maintaining a healthy sleep routine, even in winter. Go to bed and wake up at the same time every day, including weekends. This helps regulate your internal clock and can improve sleep quality over time. Resist the urge to sleep in, no matter how chilly it is out there, as this can throw off your rhythm and lead to grogginess.
Get Warm Before Bed
A relaxing bedtime routine can signal to your body that it’s time to wind down. During colder months, warm baths, hot showers, or a soothing cup of caffeine-free tea/coffee/hot chocolate can help. These activities raise your body temperature slightly, and as it drops afterward, your body is primed for sleep. Pair this with calming activities like reading or meditation for a truly restful pre-sleep ritual.
Watch Your Diet and Exercise Habits
Winter often brings heavier comfort foods – we want big, hot dinners and we tend to have plenty of chocolate lying around – but these can interfere with sleep. Avoid large meals, caffeine, and alcohol close to bedtime. Instead, opt for light, nutritious snacks like bananas, almonds, or a small bowl of warm oatmeal. This will help with sleeping better when it’s chilly.
Regular exercise also promotes better sleep, but timing is important. Aim for morning or early afternoon workouts. Evening exercise can increase alertness, making it harder to fall asleep.
Manage Stress and Seasonal Affective Disorder (SAD)
University can be a stressful time, and the darkness of the winter months can lead to increased stress and feelings of sadness for some. Practice stress management techniques such as mindfulness, deep breathing, or yoga. If you struggle with seasonal affective disorder, consider light therapy or consult a healthcare professional.
Limit Screen Time Before Bed
You’ve heard this one before, but it’s true! The blue light emitted by phones, tablets, and computers can interfere with melatonin production, making it harder to fall asleep. Turn off screens at least an hour before bed and engage in relaxing offline activities instead. We know you want to scroll through TikTok, but it really isn’t beneficial at bedtime.
By creating a cosy sleeping environment, sticking to a consistent routine, and adopting healthy habits, you can enjoy better sleep even during the coldest months. Make sleeping better a priority, and you’ll wake up feeling refreshed and ready to embrace the beauty of winter.
