The shorter the days get, the greater the need for sleep. Although many people now do less physical activity than in the warmer months, they feel constantly tired. The reason: the need for sleep depends on how many hours of daylight there are.
Many studies confirm that we could theoretically go into hibernation during the cold season, crawl into our “caves” and wait for spring. Of course, the achievements of modern civilisation do not allow this.
However, we can also live well with the “hibernation” problem if we take a few tips to heart that will enable us to sleep better, be in a better mood and feel better about life.
1. Get active – get out into nature!
Try to get outside in the fresh air a lot, even in the duller winter months. Especially at midday, when most of the light is available, this can help to promote well-being and reduce the symptoms of winter depression.
2. Sport – keep moving!
In general, exercise has a positive effect on your mood. That’s why you should exercise more, especially in the darker months of the year. Any type of sport is suitable for this, although you will achieve the best results with sport that is practised outdoors in the light and fresh air. For example, jogging, Nordic walking, cycling or horse riding are ideal.
3. Nutrition – eat sensibly and healthily!
Make sure you eat a balanced diet, as this helps with tiredness in winter. Prevent chocolate cravings by eating plenty of vegetables and protein.
4. Relaxation – take more care of yourself!
Body and soul are closely connected. Especially in winter, you should pay more attention to yourself and your body and relax in order to sleep better. A personal wellness programme to combat hibernation can help here, e.g. saunas, relaxation techniques, aromatherapy, massages and anything else that is good for you. The recovery phases before going to bed should also be longer than in summer. Give yourself more time for everything. It is also important to avoid, if possible, additional stressful situations such as moving house or similar.
5. Air your bedroom before sleeping in winter
Despite the cold in winter: Continue to air your bedroom regularly! Shortly before going to bed, a two to three minute airing of the room will have a beneficial effect on your night’s sleep. This replaces the old, stale air with fresh, oxygen-rich air. This promotes restful sleep.
6. Regulate the room temperature in the bedroom correctly
If you sleep with the windows closed, you should not heat the room on cold winter nights. This is because warm heated air can dry out the mucous membranes and does not contribute to a healthy sleeping environment. Dry noses and irritated throats prevent you from falling asleep and have a negative effect on your health. When it gets really cold and heating the bedroom is unavoidable, you should therefore turn down the heating at bedtime at the latest.
The optimum temperature in a bedroom is between 15 and 18 °C. The reason: the body temperature starts to drop in the evening and reaches its minimum in the middle of the night. If the room is too warm, the body does not cool down sufficiently. If it is too cold, the body has to counteract this. A healthy balance therefore supports restful sleep.
7. Sleeping with the window open
Sleeping with the window open or tilted in winter is a very individual decision. Some people can sleep perfectly well with the window open at night when temperatures are below zero. Others, on the other hand, quickly catch a cold when there is a draught of cool air.
However, permanent ventilation with the window constantly tilted is not advisable in winter. The resulting draughts in the bedroom make for restless nights and undesirable consequences. There is a risk of catching a cold.
8. Nightwear
Underwear, nightgown, pyjamas or thick jogging jumpers? We all have our own preferences when it comes to sleepwear in winter. The important thing is that the nightwear you choose is breathable, provides sufficient warmth and simply makes you feel good.
9. Crucial in winter: the right bedding
If you like to sleep in slightly colder temperatures, you should make sure you have the right winter duvet. A high-quality and breathable duvet with four or five warmth points saves unnecessary heating and is therefore a good investment. A mattress topper also prevents cold sleeping areas. Even at a lower room temperature of 15 °C, cosy sleeping comfort is guaranteed.
