Posted on Monday, November 1st, 2021 at 8:14 pm
Consistent quality sleep is rare for many people. Some people sleep in on the weekends after a busy week at work, while others find themselves exhausted all the time from jam-packed schedules. You might treat the summer months as an opportunity to enjoy the warm weather and spend the cold winter nights bundled up in bed trying to catch up on sleep.
Every person is different. Sleep schedules ebb and flow with the changing of the seasons. Although it might seem tempting to hibernate during the winter, you likely have various responsibilities keeping you busy. You’re planning family gatherings, preparing for the holidays, and working so you can support yourself and your family. There’s limited time to rest and recharge.
Unfortunately, a lack of sleep interferes with the body’s circadian rhythm. It can lead to an erratic sleep schedule, preventing you from getting the full night’s sleep you need to tackle your obligations the next day. Poor sleep quality can also affect mental health and cause various medical issues.
Below are tips you can follow to sleep better this winter.
Keep the Thermostat Low
If you live in a cold climate, you might want to turn up the thermostat to keep yourself warm. However, some experts suggest keeping the temperature between 60 and 67 degrees Fahrenheit at bedtime. This is the optimal temperature range for restful sleep.
It might seem too cold for you, but you can use an extra blanket if necessary. Keeping the temperature lower at night prevents your body from getting too hot. If you feel hot, it can disrupt your sleep cycle, causing you to awaken in the middle of the night. Additionally, setting the thermostat at a higher temperature can create dry conditions in your bedroom and lead to respiratory issues.
Schedule a Time to Worry About Responsibilities
Winter schedules can be demanding. Many people feel anxious this time of year and can’t stop thinking about everything they need to get done each day. If you have a long to-do list to tend to, you should set aside time every day to worry about your responsibilities.
Thinking about the tasks you need to complete at the same time every day can program your brain to worry at specific times. Instead of experiencing anxiety all day, you can train your brain to focus on future tasks at scheduled times.
Set aside fifteen minutes a day to feel stress but make sure it’s more than one hour before bedtime. That way, when it’s time to go to sleep, your brain can shut down so you can fall asleep easier.
Wake Up at the Same Time Every Day
Set your alarm clock for the same time every morning. If you wake up at different times of the day, it can throw off your circadian rhythm and prevent a night of restful sleep.
You might have trouble going to bed and waking up at the same time each day with holiday celebrations and other events to attend, but you should try to maintain a steady bedtime. It can improve your quality of sleep, boost your mood, and promote better overall health.
Go Outside in the Morning
Expose yourself to light in the morning. Light exposure supports a better circadian rhythm, whether you look out the window or go for a quick walk outside.
You should also avoid light when it gets dark at night. Dim the light on the screen of your computer or phone while using it. Put your electronic devices away and read a book instead as it gets closer to bedtime. Keeping your environment dark or dim can help your body prepare for sleep.
Boost Your Mood
You can improve your quality of sleep with a good mood. Practicing gratitude before hitting the pillow can reduce stress and promote better sleeping habits. Think about several things you’re grateful for at the end of the day to ensure you’re in the right state of mind. It’s easier to fall asleep and stay asleep when you feel content, and your mind isn’t racing with your daily responsibilities and the stressors in your life.
Silent Night Therapy understands the consequences of poor sleep. It’s harder to focus and can negatively affect your health. If you notice excessive tiredness during the day, it could indicate an underlying medical condition.
Sleep apnea is a common problem affecting millions of adults in the United States. It causes a range of symptoms that prevent quality sleep and can diminish the quality of your life. Our team of professionals has the experience and resources necessary to diagnose your medical condition and advise you about a treatment plan that could help you sleep more soundly.
Call Silent Night Therapy today at 631-983-2463 for a complimentary consultation.