Fortunately we live in advanced times and there are many things you can do to stay warm and cozy even if the outside temperature has crept below zero If youre one of those people who layer up every time somebody mentions snow you may want to take advantage of some of these cold weather tips for better sleep
Keep Your Thermostat Between 60 72
Find the temperature that is most comfortable for you but dont go too high While you may enjoy the initial warmth of temperatures in the mid 70s your sleep will actually suffer You may end up sweating and thats just as bad as waking up in the cold Our bodies actually acclimate to lower temperatures when we are sleeping making for better rest so we recommend sticking to the lower end of the spectrum if you can handle it
Invest in a smart thermostat
If the thought of setting your thermostat to 65 while youre awake just isnt doing it for you consider getting a smart programmable thermostat This can be set to slowly drop the temperature after you fall asleep You likely wont notice it while you are soundly snoozing but it can contribute to helping you sleep better through the night
Get Your Exercise
It can be like pulling teeth trying to get to the gym when its so miserable outside but your body will thank you if you maintain a regular exercise schedule Youll be more tired at the end of the day and youll benefit from a higher quality of sleep Even if you feel like you should have some extra weight on you to keep you warm youll actually be better off if you lose weight and remain active throughout the winter This is especially true for those who suffer from sleep apnea as dry air makes conditions worse and gaining weight increases occurrences of apneic episodes
Dress Up Your Bed
Adding extra layers of blankets and comforters to your bed can help you keep warm on the coldest of nights You should have a light blanket layer for when it is warmer as well as a thick comforter However that doesnt have to be the end of it You can invest in soft warm throw blankets to add even another layer of warmth and comfort This is helpful if you sleep with a partner who runs a little bit warmer as you can keep a smaller blanket on your side for extra layering
Use a Humidifier
The colder months generally bring drier air with them and that can wreak havoc on your airways and your skin Setting up a humidifier in your room can help keep your nasal passages moist and prevent your skin from drying out to an uncomfortable level Youll breathe better and be more comfortable overall throughout the night and these devices are relatively inexpensive and easy to use
Take a warm bath or shower before bed
In addition to helping to relax your body and mind a warm shower or bath can help prepare your body for sleep as you acclimate to the drop in temperature when you get out
Use a Space Heater
If there are parts of your home that are particularly cold you can supplement your standard heating with a space heater or a heated mattress pad If your bedroom is in a corner that doesnt get much airflow this can be helpful in bringing it up to comfortable sleeping temperature Just make sure that you follow the directions on the unit and remember to turn it off when you are leaving the house
Maintain a Healthy Diet
This goes along with exercise but it is important to eat healthy throughout the winter You may think that comfort foods like rich stews and heavy meats are made for winter but they can be detrimental to your sleep if you eat them in excess Theres nothing wrong with a rich meal here and there but you should make sure to be done eating at least 3 hours before bed as heavy foods can disturb your sleep overnight
Consider lighter soups and savory vegetables as weekday dinner options They can still be highly satisfying and comforting without being overly filling or caloric Dont overdo it with salt either as that can have a negative impact on your sleep as well
Stay Hydrated
This is an important tip for any time of year but is especially vital in the winter You may not feel as thirsty as you do when it is hot outside but the dry air can contribute to dehydration and you may not even realize it Remember to drink the right amount of water for your size youll also be helping your sinuses and reducing congestion
Keep up with Vitamin D
If the sun is out bundle up and go for a walk if you can handle the cold Many people suffer from Vitamin D deficiency in the winter because they dont get outside enough and rarely ever see the sun This can lead to a myriad of problems such as depression anxiety poor nutrition sleep deprivation and fatigue If you boost your energy levels during the day with vitamin D you will be more relaxed at the end of the day and better able to get a good nights sleep
Wear Warm but Breathable Clothing
You may want to bundle up like an Eskimo but that isnt really necessary if you are sleeping in a home with modern heating Your sleep will be improved with breathable clothing as this will prevent you from sweating or overheating at night and yes even the coldest of people can overheat if they are sleeping in too many layers
Stick to a schedule
Your body will function better if you stick to some sort of routine so if you pick a time to go to bed and wake up every day youll notice that you are more rested This is true on the weekends as well It can be tempting to stay up late because you dont have work the next day but youll be a lot happier in the morning if you get the right amount of sleep and listen to your bodys internal clock
If you or a family member are having severe sleep issues that no home remedy has improved call Alaska Sleep Clinic today 907 357 6700 to improve your sleep and your life
