winter hibernation: sleeping well in winter
Winter is great time for snuggling in bed but that doesn’t mean sleep comes easily to everyone. It has been shown that people who sleep less than seven hours a day tend to gain more weight than those who sleep seven or more hours per day.
If you are lacking quality sleep, these ideas could help.
1. warm up, but don't get too warm
Embrace the cool! Did you know that the ideal sleeping temperature is between 17-19 degree? So, avoid piling too many doonas or blankets on your bed. Instead, layer with lighter blankets so that you can kick them off as necessary.
2. Set your sleep schedule
Although we might feel that we need more sleep in winter, we actually need the exact same amount as in summer. Setting a sleep schedule can help. Adults typically need between 7-9 hours of sleep a night, so set your alarm and put yourself to bed on time.
3. take advantage of the sun
Your sleep-wake cycle is influenced by daylight and darkness. Therefore, it is important to spend some time outside during the day. Avoid turning on too many bright lights at night and take advantage of the sun setting earlier to help you feel more tired.
4. keep up your physical activity
Physical activity is one of the best ways to keep your sleep schedule on track. While it might feel like we have less energy in winter, it is worth the effort because physical activity is one of the best ways to help us sleep well.
5. Keep a check on how many warm, wintery drinks you are having
It is easy to have a few too many warm cups of black tea or coffee in winter. They are great for warming up your hands, but don’t forget that every cup contains caffeine which can keep you awake. Alternatively, try herbal teas or decaf!
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