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How to Sleep your best in Winters

  • 08 November 2018
  • By Shveta Bhagat

In winter time it is but natural for us to want to just curl up and stay cozy in bed, however work call and our daily routine force us to stay on the move. Be it business meetings or holidays, at winter time our bodies function differently and so does our sleep pattern.

With days becoming shorter and temperatures dropping we all enjoy tucking in with our hot chocolate and just enjoying bumming in some more. This change in temperature and exposure to less light also takes some adjusting on part of our bodies.

The onset of the winter solstice heralds changes in daylight hours which also means darker mornings and lesser day time sunlight. Exposure to more natural light especially in the morning hours makes us feel alert and fresh, so waking up late however much the urge be is not the best for your system. The less light you manage to take in, the more sluggish you will end up feeling. Less natural light can also turn into health conditions such as Seasonal Affective Disorder (SAD) and Hypersomnia.

The right temperature also ensures the quality of our sleep. As we fall asleep our body temperature also drops a few degrees as we slip into deeper slumber. However if our body temperature is very high it can affect the nature of sleep and we may not feel as well rested on waking up. So according to somnologists, while you may want to sleep in longer, it is harder to achieve good sleep continuously especially in very cold climate.

Here are some ways you can still manage good sleep in the season:

  • Wake up on time:
    Catch the morning sun rise before it fades. It is also the best light one gets for the day ensuring sufficient Vitamin D and melatonin production which is important for sleep. As the sun sets earlier it is natural for you to feel sleepy earlier as well, but as long as you have got your light for the day you are good to go.
  • Do not have a shower right before bed time:
    Our body temperature is key to a regulated circadian rhythm that signals whether to wake up or cool down for sleep. A hot water bath may heat the body and while it can relax, it is not the temperature to go to bed in as it will take time to cool down and send you into deep sleep.
  • Don’t eat a heavy dinner:
    While this stands true across seasons, in winters because our metabolism is high we end up eating more. In which case try having small meals more frequently to ensure you don’t fill up your stomachs before bedtime as it will ensure lighter sleep.
  • Switch on a Humidifier:
    As winter time comes with dry air, it is important to get some moisture for the body to be able to sleep well. The body needs a healthy humidity level to be able to sleep comfortably. It also eases breathing issues and the fear of infections.


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