No matter where you live in the world when the temperature starts to dip, you might find it more difficult first to fall asleep and then get a good night’s sleep after that. It’s more important than ever that you get good quality sleep over the colder months, so read on for some tips and advice to get you back on track and sleeping soundly.
Though you might not need these tips if you’re living in the UAE, many of you will be traveling over the colder months, so the guidance may come in handy when heading to stay with relatives abroad or enjoying colder climates for holidays such as skiing.
A pre-bed Warm Up
Hot drinks before bed, such as warm milk or herbal teas, such as chamomile, induce relaxation from the ingredients and increase your body temperature, giving the sense of warmth you need to relax and prepare for a good night’s sleep. Anything caffeinated is a big no-go, or you’ll get the opposite effect!
A warm bath or shower will also raise your body temperature and support the wind-down processes before climbing between the sheets. Make sure not to have your bath too hot, as this could lead to overheating, which will cause your body to sweat more and lose heat too quickly. Don’t be tempted to take your mobile near the bath and restimulate your brain, instead, relax with a book or simply rest your eyes and enjoy the warm water.
Invest in natural linens
Natural fibres such as wool and cotton are ideal temperature regulators, so keep this in mind when choosing your bed linens and pyjamas. Not only do these materials naturally regulate your temperature, but they also wick excess moisture from your body to keep you from overheating.
When choosing bed linens, try to go for multiple thinner layers rather than one thick duvet, as the air trapped between the layers will keep you warmer. Research shows that heating the feet (and hands) can increase the speed at which we get to sleep, so invest in a pair of woolly socks (or a hot water bottle). As the feet heat up and the blood vessels within the feet dilate, the brain gets the signal that it’s time to sleep. If you feel too warm, just remove them when nice and drowsy.
Battle dry air with a humidifier
Dry air can irritate sensitive sinuses but can also affect your eyes and skin too. Chapped lips burn, skin becomes itchy and raw, and you might struggle to breathe properly – all symptoms that can mess with the quality of your sleep. Your first port of call should always be to ensure you’re hydrated, but if you’ve got that box ticked off, try adding moisture to the air using a humidifier.
Side note: always use distilled or purified water in your humidifier. Make sure to change the water every day and clean it regularly to prevent bacterial and mold growth.
Set up your bedroom for winter success
Summer bedrooms and winter bedrooms should be set up differently, as you and your family will benefit from different elements brought in (or removed) for the particular seasons. From your curtains to your bed linens to humidifiers, ACs and heaters, it’s important to winter-proof your bedroom for sleep success.
If you’re struggling to get your sleep into a healthy pattern and suffering, please get in touch. We‘re here to offer support and guidance to correct sleep issues and get you back to a good night’s rest every night. We help babies, older children and adults. Book a free 30-minute consultation today.
