As winter settles in, many people find it challenging to fall asleep, leading to discomfort and frustration. Several factors, such as dry air, lower temperatures, and shorter days, can disrupt your sleep during this season. Inadequate sleep not only affects your mood but can also cause irritability and tiredness. But why exactly does this happen, and how can you ensure a restful night?
The reasons behind sleep disruptions during winter are multifaceted. Dry indoor air, colder temperatures, and less sunlight can disturb your body’s circadian rhythm, which controls vital bodily functions. Dr. Abhimanyu Sengupta, Senior Consultant in General Paediatrics at Ankura Hospital, explains that this change, along with respiratory issues due to cold weather, often leads to discomfort and restless nights.
Winter’s Silent Impact on Sleep: How to Protect Yourself
Certain health conditions like diabetes, hypertension, and stress can further impact your sleep. Consulting a doctor might be necessary for those experiencing persistent sleep disturbances in winter. Additionally, children often struggle to get comfortable during the colder months. The lack of sunlight and colder temperatures can make it harder for them to sleep, and they’re also more prone to skin issues like winter dermatitis, which causes itchy, inflamed skin.
Dr. Manish Pendse, Senior Consultant Physician & Diabetologist at Medicover Hospitals, suggests making your bedroom warmer during the winter months to help improve sleep. He advises using a heater, closing windows, wearing warm clothes, and bundling up with a thick blanket to keep comfortable. He also recommends avoiding smartphone use at least 20 minutes before bed to enhance sleep quality. If these tips don’t help, it’s worth consulting a doctor for further advice.
12 Tips to Improve Your Sleep During Winter
- Set up a cozy sleep environment.
- Turn off screens at least 1.5 to 2 hours before bedtime.
- Ensure your child has warm, comfortable bedding, including a blanket or quilt.
- If possible, use a humidifier in your child’s room to combat dry air.
- Establish a consistent sleep routine and try to stick to it, even on weekends.
- Make your child’s room quiet and peaceful, with the right level of darkness, using blackout curtains and a nightlight if needed.
- Incorporate bedtime reading into your child’s routine once they’re old enough to enjoy stories.
- Keep your child hydrated throughout the day to prevent nighttime awakenings.
- Consider giving your child a warm sponge bath before bed for a soothing effect.
- Apply plenty of moisturizer on your child’s skin to prevent dryness and irritation, which can disturb their sleep.
- Dress your child in warm caps, mittens, and socks to prevent heat loss during the night.
- If your child suffers from nasal congestion, try elevating their head slightly during sleep and use steam inhalation along with saline nasal drops or spray for relief.
By following these tips, you can ensure a more restful winter sleep for both you and your child, staying warm and comfortable during the chilly months ahead.