A better night’s sleep during winter
Gezellige winteravonden: die kennen we allemaal. Lekker op de bank onder een warme deken, liefst met een warme kop chocolademelk of thee. Voor velen zijn de winternachten echter minder gezellig. De koude kan zorgen voor problemen met inslapen, een verstoord slaapschema waardoor je vaak ligt te woelen en wakker ligt. Maar gelukkig kan je hier iets aan doen met onze 4 slaaptips!
1. Let there be light!
One of the simplest and most effective things you can do to ensure good sleep in winter is to control the light in your home. Light plays a big role in the timing of our daily lives. The problem is that in winter there is generally less light and the little light is of lower quality. This can lead to increased fatigue. Less light causes our body to produce less melatonin. Melatonin is the hormone that helps regulate the sleep cycle.
Use artificial light to extend the day a little bit instead of going to bed earlier. This will completely mess up your sleep schedule. If you have to get up before the sun to get to work on time, use an alarm clock that uses light instead of sound. These will let you wake up gradually as the light will make your body realise it is daytime.
2. Hot, hot, hot!
Do you also tend to wear thick pyjamas in winter? Unfortunately, we have to inform you that these pyjamas can potentially harm your sleep pattern instead of improving your sleep. Most people have a drop in their body temperature when they get sleepy, but their temperature rises after a few hours of dreaming. Overheating during the night can cause you to sweat and sleep poorly.
Instead of thick pyjamas, you can use your bedding to stay warm in winter. It is best to dress lightly, but regulate your temperature with your bedding. Best to opt for a down duvet. It provides more ventilation and will regulate your temperature better.
3. Keep on moving!
Rather Netflix than exercise? You are not alone. We all tend to stop exercising when it’s cold. But to sleep well, exercise and sport are essential. Even during these cold winter months. Research shows that people who are more active during the day are more likely to fall asleep, improve sleep and therefore have better sleep quality. A handy tip? Exercise at home! There are plenty of virtual workouts online that you can try if you want to avoid the cold.
4. Extra vitamines
Did you know that the mineral magnesium helps you find your way to dreamland faster? When your magnesium levels are inadequate, melatonin production can quickly become disrupted. Since magnesium is beneficial for good mental balance, it is important to get enough of this micronutrient. Magnesium is naturally found in our diet. Plants absorb it from the soil, so it ends up in our vegetables, for instance. Think green leafy vegetables, bananas, apples, almonds, wholemeal bread, raw cocoa, seeds, pits, seeds, green herbs, chicken, organ meats and dairy products. If this is still not enough, your GP or pharmacist can advise you for a natural supplement.