Getting a great night's sleep during those chilly Winter months can be challenging. The days are shorter, the temperatures are colder, and hibernating until Spring seems like a great idea. And let's be honest, nothing is worse than waking up feeling tired, especially if it's freezing outside.
But don't worry; we've got you covered with our top ten tips to help you fall asleep faster, wake up feeling refreshed and ready to take on the day. From adding a heated blanket to creating the perfect sleep routine, we'll have you drifting off to dreamland in no time at all!
For some of you, the thought of winter means throwing on an extra blanket or two, but there is far more to a great night's sleep than that. Here at Homlyns, we're all about the art of a restful night's sleep, and creating the perfect, warmest, coziest bed is our number one priority!
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1. Room temperature for a great night's sleep
When it comes to that great night's sleep, we often overlook one critical factor – room temperature. Believe it or not, room temperature significantly affects how well you sleep, which is often the one factor we overlook.
Getting your room temperature right is a bit like Goldilocks looking for that perfect bowl of porridge – it has to be just right. Too hot, and you will most likely be kicking off the covers in a sweaty mess. Too cold, and you will be shivering under the blankets, unable to drift off to dreamland!
So, what is the "just-right" temperature for better sleep? Well, according to research, most people sleep best in a room that is around 65°F. You may need to experiment to find your sweet spot, but once you do, you'll be sleeping like a baby.
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2. Does bedroom lighting affect your sleep quality?
Our circadian rhythms are also impacted by light. When we are exposed to natural light during the day, our bodies produce serotonin, which helps keep us awake and alert. But as evening falls and the light dims, our bodies start to release melatonin, the hormone that signals our bodies it is time to wind down and get ready for sleep.
We are impacted by various light sources, from artificial light, especially the blue light emitted by phones, tablets, and computers, to bright overhead bedroom lights. We definitely recommend investing in bedside lamps with adjustable dimmer switches, and warm-colored bulbs are more conducive to sleep as they emit a gentle, amber glow. The right soothing lighting will help you fall asleep faster.
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3. Can sunlight rescue your winter sleep?
Sunlight isn't just a natural mood booster; it plays a crucial role in regulating our internal body clocks. During winter, the days are shorter, and we tend to spend far more time indoors, limiting our exposure to sunlight. This causes imbalances in our circadian rhythms, leading to those restless nights.
Try incorporating natural light into your daily routine and minimize exposure to artificial light in the evening. So, go out there and embrace the winter sun, revive your internal clock, and watch your winter sleep challenges melt away. A little bit of sunshine will help you wake up feeling refreshed and ready to conquer the day, no matter how chilly it is.
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4. The benefits of lighter meals at night for a well-rested sleep
What you eat at night significantly impacts your ability to have that all-important, well-rested sleep. There are a host of benefits of having lighter meals at night, but when it comes to sleep, it's all down to digestion. Heavy foods take far longer to digest, making relaxing and settling down for the night more challenging.
So, next time you decide what to eat for dinner, go for a lighter, well-balanced meal. Your body will thank you with a deeper, more restful, better sleep!
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5. Exercise and the impact on better night's rest
Exercise isn't just about building strength and endurance; it's a fabulous tool for improving the quality of your sleep. Adding regular exercise to your daily routine has a host of benefits – it releases those endorphins (the feel-good hormone), it regulates your sleep-wake cycle, helps you fall asleep and sleep more deeply, is a great form of stress management, and ultimately leads to more peaceful nights and refreshed mornings.
So, lace up those sneakers, hit the gym, or take a brisk walk and get ready for a great night's sleep, followed by plenty of energy to conquer each new day.
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6. The advantages of meditation before going to sleep
As you begin to wind down after a busy day and the world around you quietens, it's the perfect time to meditate. Meditation before bed is a transformative practice that prepares you for a restful night's sleep.
It has been known to improve the quality of your sleep by calming your mind and reducing the mental chatter that is renowned for keeping us awake. Meditation also reduces stress, alleviates anxiety, and releases muscle tension - three things that are renowned for keeping us awake. Meditation helps you fall asleep faster - Tranquil dreams and a rejuvenating sleep are just a few mindful breaths away!
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7. Creating the perfect winter routine for better sleep
Winter provides the perfect opportunity to revamp your sleep routine, so why not try and incorporate some of our favorites! Make the most of Winter's cozy charm and wake up feeling refreshed and ready to embrace the chilly days ahead
Consistency is key – try and stick to a consistent sleep schedule by going to bed and waking up at the same time every day (yes, even on weekends) – your circadian rhythm will thank you!
Make your bedroom a cozy, warm haven by incorporating winter bedding, soft heated blankets, and heated mattress pads.
Invest in warm, soft lighting and avoid all those tempting screens an hour before bedtime – remember, blue light disrupts your sleep!
Create the perfect pre-sleep ritual! Enjoy a calming book, savor a warm herbal tea, and have a relaxing bath followed by meditation. Winter is the time to nurture yourself.
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8. Investing in the Perfect Bedding
Yes, we said investing because the perfect bedding is just that, an investment! It's time to pack away those cotton sheets and take out the winter flannels. Flannel sheets may remind you of being a child with their cute daisy patterns, but don't worry, they have also grown up! They now come in a range of modern colors without the patterns, and those soft, warm flannel sheets make all the difference on a cold winter's night.
If you have ever wondered how to create a five-star bed, take a tip from some of the top hotels and try triple sheeting. Creating the coziest bed is all about layers and those pockets of warm air. Simply layer a warm but thin blanket between two sheets, and voila, you've added an extra layer of insulation before you've even added your duvet.
Speaking of duvets, not all duvets are made equal. A duvet's warmth is rated by a universal unit called a tog. It is simply the duvet's ability to trap warm air; the higher the tog, the warmer the duvet. We recommend a tog of 13.5 or higher for those chilly winter months and better sleep.
Photo by @ Live Oak Nest, French Country Cottage Home Decor Inspiration
9. Winter Warmth - Benefits of a Heated Blanket
As that winter chill sets in, nothing quite beats the warm embrace of a heated blanket. Guaranteed to keep you warm and toasty all night long – it's like taking your winter sleep to the next level of comfort and warmth.
We all have built-in clocks that regulate our sleep, known as circadian rhythms. Sudden drops in temperature are known to impact our circadian rhythms, resulting in disrupted sleep. A heated blanket helps you maintain a steady temperature throughout the night, and unlike keeping a heater on, it doesn't dry the air.
10. Can a heated mattress pad elevate your sleep?
Who wants to get into a cold bed in the middle of Winter? There is something quite luxurious about getting into a warm bed. A heated mattress pad improves your quality of sleep and, just like a heated blanket, keeps a consistent temperature throughout the night.
Another advantage of a heated mattress pad is pain relief! It's like having your own personal form of heat therapy. According to the Arthritis Foundation, it can help relieve symptoms associated with arthritis, fibromyalgia, and back pain. Just imagine that inviting warmth relaxing your muscles and lulling you into that much-needed deep sleep – you are bound to wake up feeling refreshed!
Shorter days, colder temperatures, and the allure of hibernation are always a challenge in the quest for a great night's sleep. But with our top ten tips on conquering the winter sleep struggle, you will find yourself falling asleep faster and waking up refreshed and ready to face the frosty mornings!
Think of it as a great adventure as you create the perfect winter haven right in the comfort of your own bedroom. Flannel sheets, heated blankets, and heated mattress pads accompanied by the ideal room temperature, perfect lights, and those wonderful pre-bed rituals will have you in dreamland in the blink of an eye. Sweet dreams!
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