Good sleep is essential to survive the cold season in good health. On the other hand, in winter, the body gets cold and it becomes difficult to fall asleep. We will explain how to prepare the bedroom environment, the tips for bathing, and the simple and effective wake-up method.
How to get a good night’s sleep in winter: Tips for getting a good night’s sleep and waking up refreshed
In the winter, my body gets cold and I can’t sleep well, and I can’t wake up in the morning because it’s dark and cold. Here are some ideas for a good night’s sleep to help you sleep soundly and wake up refreshed in winter.
How to deal with cold and sleepless nights Tips for sleeping well in winter
Adjusting your body temperature, the temperature and humidity of your bedroom, and the environment in your bed will make it easier to sleep.
■Creating a rhythm of body temperature by bathing A
healthy person’s body temperature fluctuates about once a day. It is known that it is easier to fall asleep during the time when the body temperature drops, and it is difficult to fall asleep during the time when the body temperature rises. So if you take a bath an hour or two before you plan to go to bed, you’ll be able to fall asleep smoothly as your body temperature drops.
Hot water stimulates the sympathetic nerves and wakes you up, so let’s soak in lukewarm water of 37-40 degrees for about 20-30 minutes. The same effect can be obtained with a half-body bath. If you really want to get in the hot water, you should get in a little early.
■Not only the temperature of the bedroom, but also the temperature of the bedding is important
In the bedroom in winter, the temperature is 16 to 19 degrees, and the feeling of sleep is the best. Roughly speaking, it is a guideline that it is just right to wear one piece over nightwear. If you feel cold when you enter the bedroom from the living room, your sympathetic nerves will be excited and you will wake up. Also, be careful when going to the bathroom in the middle of the night, as a cold room or hallway can cause a stroke or heart attack.
For bedding such as beds and comforters, the best temperature is 32-34 degrees, which is close to body temperature. Warm yourself up with an electric blanket or hot water bottle an hour before you go to bed. Leaving an electric blanket on all night counteracts the natural cooling that occurs while you sleep. Turn it off when you go to sleep, and set a timer to turn it on an hour before you plan to wake up.
The hot water bottle cools down over time, so it doesn’t interfere with your natural sleep. By warming the thick blood vessels in the groin, armpits, neck, and abdomen rather than placing it at your feet, you can warm your hands and feet.
■ Don’t let it dry too much. Maintain a moderate amount of humidity.
Even in winter, the air tends to be dry. Air conditioners also reduce the humidity and make it harder to sleep. Keep the humidity around 50% to avoid hurting your throat and catching a cold. It is necessary to use a humidifier or hang wet bath towels in the room.
■ Alcohol in moderation A moderate
amount of alcohol helps you fall asleep better. However, they tend to fall asleep more lightly and wake up more often to go to the toilet, resulting in poor overall sleep quality. Also, if you take a nightcap instead of sleeping pills, the amount will increase and you will easily become an alcoholic, so self-control is necessary.
Read Also: How to prepare your sleep environment
It’s cold and you can’t get up? Tips for waking up refreshed in the winter when you don’t want to get out of your futon
Some people don’t like mornings all year round, and there are many people who can’t get out of their futon because it’s cold in winter. Even if you are not good at waking up, creating an environment that makes it easy to wake up will make it easier to get out of the futon.
■Control your body clock with
light It is important to expose yourself to bright light as soon as you wake up in the morning. Strong light has the strongest wake-up effect. Direct exposure to sunlight is best, but when the sun rises late, turn off all the lights in your room.
Exposure to bright light at night reduces the sleep hormone melatonin. After dinner, spending time under a slightly dim incandescent light will naturally make you feel sleepy. Cut off TV, internet, and email an hour before bed. You can sleep better in the dark.
■Exercise in
the futon If you have low blood pressure or low body temperature, even if you know that you have to leave the futon in the morning, your body won’t do what you say. In such a case, let’s do isometric exercise while lying in the futon. Start by squeezing your whole body for 6-10 seconds, then completely relax for 6-10 seconds. If you do 3 sets of this, your blood pressure and body temperature will rise moderately.
■Saigo-style wake-up technique
Let’s take a look at the wake-up technique that Meiji hero Takamori Saigo used to do as a special feat. When the alarm clock goes off, kick the comforter or blanket to your feet. If you do this, you won’t be able to sleep because it’s cold, and you’ll wake up even if you don’t like it. However, if you have high blood pressure or heart disease, please do not imitate it.
Find a wake-up method that suits you, wake up refreshed, and spend a pleasant morning.