Sleep tips for the cold season

In autumn and winter, many people suffer from daytime fatigue, lack of motivation or sleep problems. We will explain here how the increasingly cold days and lack of sunlight affect sleep and what you can do to still get a restful night's sleep and start the day full of energy in the morning.

Table of contents

1. Sleep in Winter
2. Difficulty sleeping in winter
3. 4 Sleep Tips for the Cold Seasons
4. Relax specifically and get enough sleep

1. Sleep in Winter

It is slowly getting cold and wet outside, nature is preparing for winter and after the time change in autumn it will get dark earlier in the evening. This throws our sleep rhythm confused and our internal clock needs some time to get used to the new circumstances after the warm summer months. However, it is not uncommon for us to continue to suffer from daytime tiredness, lack of motivation or low energy levels even after adjusting to winter time. Our bodies are particularly challenged in autumn and the snowy winter months, as we lack important daylight, are more susceptible to colds and illnesses and our skin, hair and nails also suffer from the cold temperatures, dry out, become brittle and weak.

It is all the more important to get enough sleep and to sleep well, because at night we fill our energy reserves, the immune system works at full speed and our skin, hair and nails are repaired and renewed.

2. Difficulty sleeping in winter

That our need for sleep It has been scientifically proven that sleep varies at different times of the year and that we generally need a little more sleep in winter. But it is precisely in winter that numerous factors occur that can prevent good sleep or worsen the quality of sleep.

The internal clock is strongly oriented towards daylight and adapts our sleep-wake behavior to the natural course of the day. When the days get shorter and it gets colder outside, we spend more time indoors and get less daylight, which our body already lacks due to the fewer hours of sunshine in the winter months. This also influences the production of the important sleep hormone melatonin in the evening and counteracts rapid falling asleep and restful sleep.

But various external circumstances and changes in the sleeping environment can also make a good night's sleep in winter a challenge. Cold temperatures, dry heating air, unsuitable sleeping clothes or a change in eating habits also work against restful sleep. Especially in the cold seasons, good sleep hygiene is important for daily performance, our health and sufficient energy in everyday life.

3. 4 sleep tips for the cold seasons

#1 Temperature & thermal management

At night, when we rest and sleep, our body temperature also slowly drops. When we sweat or freeze, our body becomes active to body temperature to regulate and prevent hypothermia or overheating. This has a negative effect on the process of falling asleep and makes it difficult to sleep through the night.

Tip: Make sure the room temperature is cool but not too cold (16-18 degrees Celsius is recommended) and prefer breathable sleeping accessories (pillows, blankets, mattresses) and suitable sleeping clothes. Avoid blankets and clothing that are too tight (e.g.tight socks), as these can disrupt blood circulation and encourage sweating at night.

#2 Humidity and indoor climate

In autumn and winter, the apartment and our sleeping environment often higher temperatures than outside, which, in combination with strong heating or incorrect ventilation, creates a warm, dry indoor climate. However, too low humidity irritates the nose, respiratory tract and our mucous membranes and causes them to dry out easily, especially overnight, impairing breathing and permanently disrupting sleep.

Tip: Even in winter, try to ventilate sufficiently and correctly and maintain a medium level of humidity (ideally between 40% and 60%) in order to create a pleasant indoor climate and also to supply the body with sufficient oxygen at night.

#3 Nutrition

Our Nutrition has a major impact on the quality of our sleep. Especially in winter, we often eat heavy meals that are high in fat or carbohydrates or we turn to sugary comfort foods, which put a strain on the digestive system, especially in the last few hours before going to bed, and make it difficult to fall asleep.

And also certain nutrients, such as caffeine, nicotine and alcohol disrupt sleep. Researchers at the University of Pittsburgh have proven that more alcohol is consumed when it is cold and there is no sunlight. Alcohol dilates the blood vessels, increases blood flow in our body and creates a feeling of warmth.

Tip: Avoid heavy meals in the evening, make sure you consume alcohol in moderation and try to drink plenty of fluids during the day, even in winter. You can find out which foods you can use to specifically promote your sleep in this article.

#4 Movement & Daylight

exercise and physical activity keep the circulation going, have a positive effect on the metabolism and promote healthy sleep. In the cold autumn and winter months, it is also important to consume sufficient daylight to regulate the sleep-wake rhythm and ensure restful sleep.

Tip: Integrate Movement regularly in everyday life and spend as much time as possible in the fresh air during the day. Even moderate exercise or relaxed walks keep us fit, increase the pressure to sleep in the evening and improve sleep.

4. Relax and get enough sleep

When cold, darkness and stormy weather increasingly dominate our everyday lives, sleep should not be neglected. Because in order to remain healthy and productive during the day, a strong immune system To protect ourselves from nasty pathogens and to keep our mood from suffering, it is extremely important to relax sufficiently and sleep well at night. And if you wake up rested and refreshed in the morning, you can get the most out of the day and create the ideal conditions to enjoy the golden autumn and a romantic, snowy winter to the fullest.

5thConclusion

• Cold, lack of daylight and dry heating air, unsuitable sleeping clothes, poor indoor climate or changed eating habits disturb sleep in winter

• Ensure a pleasant sleeping environment with a moderate room climate (temperature: 16 – 18 degrees Celsius, medium humidity), choose suitable sleepwear and ensure an overall pleasant sleeping temperature

• Avoid heavy meals before bedtime and stimulants such as caffeine and alcohol in large quantities to promote falling asleep and sleeping

• Stay active and exercise regularly, preferably in the fresh air, to consume as much daylight as possible and thus support sleep-regulating hormone production

Best regards and see you soon!