Do you struggle with your sleep schedule during the colder months? Find yourself tossing and turning into the early hours most nights?

Although settling down and getting a restful night’s sleep in the middle of winter might seem like a walk in the park, the opposite can be true for a lot of people for all the same reasons winter and sleep go so well together.

If you’re one of those unlucky people, don’t worry, we’re clued up on all the ways this time of year can affect your sleep and have handpicked our top tips and tricks on how to sleep better all season long…



1. Let there be light

With the clocks going back and fewer hours of sunlight, it naturally becomes more difficult to fall asleep at night as our melatonin levels are not suppressed during the day. This hormone is usually released between an hour and two hours before we go to sleep to prepare our bodies but the lack of daylight means that our bodies produce more.

So, to avoid those pesky winter blues taking over and having your sleep-wake cycle completely disrupted, expose yourself to as much natural daylight as you can. Try basking in the sun whilst you get ready for work at home or getting outdoors on a morning walk with a warm caffeinated drink and your furry friend(s).

Should you not be much of an early bird even in the warmer months of the year, head outside briefly on your lunch break instead and ensure that your workplace is light and airy as well. We also recommend turning the big lights off in the evening to keep your melatonin production on schedule!


2. Move your body

We know that the last thing you want to do when it's baltic and pitch black outside is exercise but you may be surprised at just how perky you feel afterwards. By creating a habit of doing physical activities for 30 minutes every day, you can help eat up extra energy, make drifting off to sleep easier at night, and ultimately improve your sleep.

Should you introduce our first tip into your daily routine, in the form of a relaxing daytime walk, you will already be hitting two birds with one stone! Alternatively, you can stay in the comfort of your own home to complete your workout, whether it be some light yoga or an intense HIIT class devised to get you super sweaty.

You can check out our ‘5 Must-Know Yoga Poses for Beginners’ here.


3. Keep it cool in the bedroom

Feeling restless or too warm at night? When it’s chilly outside, we can be easily tempted to crank up the central heating in our homes and with most people’s bedrooms on the first or second floor, it can get heated under the sheets.

Considering that the body’s internal temperature drops when getting ready for beauty sleep, it’s no surprise that colder temperate actually brings on sleep, the optimum being around 17-19 degrees celsius.

We recommended turning down your thermostat and instead opting for a cosy higher tog duvet that will not only keep you warm but save you some pennies as well! Our Brentfords essentials duvets are soft, comfortable, and breathable and have been crafted with a polyester outer fabric and a hollow fibre filling. They are available in the following togs: 4.5, 10.5, 13.5 and 15 tog.

Not sure which one to pick? You can read ‘Our Guide to Finding the Best Duvet & Pillow for You’ here.

Brentfords Essentials Cosy 13.5 Tog Duvet from £13 £9

Brentfords Essentials Cosy Duvet

4. Resist napping

Although getting a few extra winks in after work or during the day seems like a good idea, it’s highly likely that it will in fact make you feel more lethargic. Believe it or not, there’s no biological necessity for us to get more sleep during the colder months despite us having a tendency to feel tired and stay in bed for longer. Plus, chances are it will make it more difficult to fall and stay asleep at night.

As irresistibly warm as your bed may be, we highly suggest saving Christmas movie marathons and WFH on your laptop for elsewhere in the house. Grab your favourite throw to curl up in the living room or to keep yourself toasty from the waist down during calls in your home office instead!

Brentfords Pinsonic Throw in Blush from £9.99

Dreamscene Star Sherpa Throw in Grey from £14.99 £12

Dreamscene Flannel Fleece Pom Pom Throw in Blush from £8.99

Brentfords Pinsonic Throw  Dreamscene Star Sherpa Throw  Dreamscene Flannel Fleece Pom Pom Throw

5. Eat the right food

During the winter months, there’s more temptation than ever to indulge and overeat your favourite foods because hey, it’s cold outside, you’re craving comfort food and the dieting can start in the new year! However, both of which can lead to several issues with falling and staying asleep so it’s important to make sure you continue to eat a healthy, balanced diet.

We suggest you steer clear of eating for a few hours before you hit the hay to avoid heartburn, stomach discomfort and other issues that will have you up all night. On the whole, try to keep snacking to the late afternoon and early evening but don’t deprive yourself of the odd movie night with your snacks of choice! Also, opt to make meals that include fruits and vegetables for increased long-term energy.


6. Opt for a humidifier

The cold winter air can often equate to dry air which has the ability to irritate your skin and airways. This can, of course, then make it harder for you to nod off and therefore, it’s worth running a humidifier in your bedroom to assist.

We advise going one step further and investing in a combination humidifier and aromatherapy diffuser, if you don’t already have one, to spread essential oils such as lavender throughout your sanctuary. We’ve even done a blog post on ‘Aromatherapy: Scents to Send You to Sleep’ which you can read here!

Be mindful that if you do use a humidifier, it will need cleaning regularly to prevent mould and mildew from building up in the tank.

 


 

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