As the temperatures drop and the days get shorter, it becomes challenging for some people to get good sleep. Less sunlight means that you’ll most likely feel sleepy throughout the day and decide to take a nap. However, long afternoon naps can make it harder for some people to fall asleep at night, disrupting their rhythm and sleeping schedule.
In addition, it can be tricky to set the ideal thermostat temperature for your bedroom. You want to find that sweet spot where you feel comfortable without being too warm or cold.
Here are some tips on how you can get better sleep this winter and not feel sluggish throughout the cold days.
1. Set Your Thermostat to a Lower Temperature
Yes, you read that right – you should lower your bedroom temperature at night. You may feel tempted to leave the thermostat in the 70s and get all warm and cozy to combat the winter cold. However, that is not the best approach for quality sleep. In fact, experts suggest that the ideal bedroom temperature is around 65°F. You can set it anywhere from 60°F to 67°F, depending on your preferences.
Going over this temperature can make it harder to fall asleep because our sleeping behavior is highly correlated with our body temperature. So, a slightly cooler environment is one of the signals to our brain that it is time to rest.
In addition, warmer temperatures can decrease slow-wave and rapid eye movement (REM) sleep. These sleep phases are also known as deep sleep because it’s when your brain performs maintenance and recovery. So, when you experience less slow-wave and REM sleep, you may feel tired and unable to focus the following day, which is why you shouldn’t crank up your thermostat at night.
However, going below 60°F is also a big no-no because it can affect your cardiovascular health. You should be careful if your infant or child sleeps in the same room because their small bodies need more external heat for good sleep. If that’s the case, you can set your thermostat slightly higher than 67°F.
2. Make Sure to Use Quality Bedding During the Winter
Good pajamas and quality bedding are vital during the winter because it helps our thermoregulation. That means it helps your body maintain an ideal temperature and become less dependent on the environment. That way, you’ll get better sleep without noticing a lower temperature at night.
The best option is to get quality cotton sheets because this natural material is highly breathable and allows excellent thermoregulation. Our premium Eva sheets are the perfect choice because they are made from quality long-staple cotton, resulting in incredible comfort, breathability, and durability.
Lastly, use a warm blanket, duvet, or comforter to keep cozy at night.
3. Get a Humidifier
A common problem with central heating systems during the winter is that the air in your home can become too dry. That can irritate some people, making it harder for them to breathe normally. In fact, it can lead to asthma flare-ups, allergy symptoms, irritated sinuses, nose bleeds, and other issues. As a result, falling asleep becomes challenging. Some people even wake up frequently, which significantly disrupts the quality of their sleep.
Getting a humidifier is a perfect solution because it is effective and inexpensive. A humidifier is easy to use, and it can quickly put moisture back in the air, making it easier to breathe again. Just make sure not to overdo it because too much humidity can lead to mold growth and other problems. Anywhere between 40% and 60% is good for sleep, so you can find your ideal spot within that range.
4. Be Mindful of Your Habits
Having the perfect bedroom conditions is great, but you also need to keep your balance to get the best possible sleep. We’ve found that most people struggle with three things during winter months: diet, activity, and bedtime rituals.
It is easy to curl up inside with pizza and binge-watch your favorite show when it becomes dark and gloomy. However, eating heavy meals before bedtime could lead to heartburn and other problems. That makes it harder to fall and stay asleep. So, the first step is to try to make healthier choices and avoid heavy meals before sleep.
The second thing you can change is your screen time in the evening. That’s because screens emit blue light that tricks your brain into thinking it’s daytime. So, your brain doesn’t produce melatonin, which is a hormone essential for our sleep. As a result, you can have a hard time falling asleep.
Instead of watching TV and scrolling on your phone, you can find a relaxing activity that puts you in the mood for sleep. You can read, take a warm shower, meditate, practice gentle yoga, drink caffeine-free herbal tea, or find another relaxing activity you like.
The last piece of the puzzle is staying active. It is so easy to remain inactive during the winter because we often feel too lazy to go to the gym or even walk outside. However, you should try to change this because even a little activity can help you sleep better. Something as little as walking for 30 minutes and stretching a few times per day can help you stay fit and sleep well.
5. Try a Family-Sized Bed
Family-sized beds are becoming more popular as families realize how sleeping together can help strengthen the bond between family members. When we talk about family-sized beds, we refer to sizes bigger than the standard King and California King. That includes the Texas King, Wyoming King, Alberta King, Alaskan King, and other oversized beds.
Getting an Alaskan King bed can help you get cozier in the winter, allowing you to get better sleep. A super-sized mattress can eliminate sleep disturbances, help your kids sleep better, make room for your pets, and deepen the bond between everyone in your family. In addition, the Alaskan King mattress is the perfect place for movie nights, lazy mornings, cuddles, and other family activities.