The weather is growing colder and evenings are growing darker, so now is a good time to sort out your winter sleeping habits.
Getting good sleep in winter isn't too different from the rest of the year; a lot of the standard advice still applies.
However there are some particular things you can be doing to help yourself to sleep better.
Here are three suggestions:
1. Get sunlight in the morning
Because winter means less sunlight, your body will begin producing more melatonin than normal, making you more tired.
This may sound like a good thing for sleep, and it is, but it's important to make sure that the melatonin secretion is regulated, not random.
With this in mind, exposing yourself to sunlight in the morning can help lower melatonin levels during the day and allow them to increase before bed.
2. Don't crank the heater
Both cold and hot environments can make it hard to sleep, so don't overcompensate with your heater.
We tend to sleep best at around 18C, so if you need to use a heater to stop your room from freezing then you definitely should. Just don't make it too hot.
3. Maintain good diet and exercise
This is good advice all-year round but it's especially easy to fall out of healthy habits in winter.
Don't let the cold and dark be an excuse to stop exercising and over-eat. You'll sleep worse because of it.
Good sleep is part of an integrated, healthy life. Make sure to maintain this during the colder months.
We hope this advice will help you to sleep well this winter.
Sleep well, live well.