The quality of sleep has an impact on the quality of life. In order to face the day ahead of you, you need to sleep well, and winter means cold and a lack of light, which means sleep disorders.
Indeed, as the days get shorter, we tend to spend more time in bed. Some people find it difficult to fall asleep, the cold and humidity can affect the comfort of the room, or on the contrary the dry air from the heating. To sleep well in winter, you need to adopt the right habits: discover all our tips for getting a good, restful sleep even during periods of intense cold!
Use an adapted winter duvet
To compensate for the drop in temperature without having to overheat your bedroom (it is recommended to turn down or even turn off the heating at night), you can use a quality duvet adapted to the season. Indeed, ideally you will not use the same duvet as in summer to sleep in winter (unless yours is “four seasons”!). Use a warm duvet to avoid covering yourself up too much and sweating during the night. This type of duvet is specially designed to give you all the comfort and warmth you need to sleep peacefully.
When choosing a special winter duvet, check its qualities of warmth, puffiness and lightness: a blanket that is too heavy could cause a feeling of heavy legs when you wake up and disturb you during the night. Choose a duvet with a pure duck or goose down filling, which allows the body to breathe easily. Moreover, the pure down filling of the Castex winter duvet, for example, does not trap body moisture that can create a favourable environment for dust mites: this material is naturally anti-allergic, light and airy, making it a favourite choice for filling a duvet or a duvet.
You and your partner will move around during the night and this will ensure that you don’t argue or find yourself exposed to the cold when you turn around. To choose the right duvet size, add an extra 40 cm to each side of your bed.
Finally, to preserve the quality of a natural down duvet, avoid washing it in the washing machine; instead, take it to a laundromat or dry cleaner.
Sleeping at the right temperature
Some people tend to overheat the bedroom at bedtime when it is cold, thinking that one sleeps better when the atmosphere is well heated. This is a bad idea. Why is it a bad idea? Both body temperature and heart rate need to drop to help you fall asleep: this allows blood to circulate more slowly, which is essential for falling asleep.
Sleep specialists recommend that you sleep in a room at 18°C: to have the ideal temperature, it is advisable to turn down or even turn off the heating. This saves energy and protects the environment at the same time. You could wake up with headaches, sore throats and a feeling of tight skin if you sleep in an overheated room with dry air. In addition, this will cause you to sweat more, which could lead to more discomfort and the proliferation of bacteria on the mattress.
To avoid pyjama overlay and the temptation to heat, choose a winter duvet that is soft, warm and comfortable!
Turning the mattress on its winter side
To have a warmer contact at night, you will need to turn your mattress over to sleep on the winter side. This is because the filling is thicker, which helps retain body heat better. Remember to turn your mattress over as soon as the autumn comes around. Similarly, you can turn the mattress over in the spring to sleep on the side where the filling is thinner when it gets warm. The winter side is usually the one with the manufacturer’s headband, a convention that most bedding specialists follow.
Eat light in the evening and avoid excitement of any kind
In order to sleep well at night, you should absolutely avoid exciting drinks such as coffee, soda and tea as soon as it gets dark. It is always tempting to go to bed with a nice cup of hot tea in winter. However, tea contains theine, a stimulating molecule that delays falling asleep. Instead, take a cup of lemongrass tea, camomile tea…
In the same way, heavy meals, fatty and sweet foods should be banned before going to sleep, in winter as in summer. Instead, prefer fresh vegetables, light meals and white meat. You should also avoid going to sleep immediately after eating; you should eat your meal at least two hours before going to bed.
Get the right light
The days get shorter and the nights are longer in winter, this has an impact on the body’s biological clock, which needs natural light. Therefore, we need to expose ourselves to as much daylight as possible so as not to disturb our biological clock. We also need to turn down the light in our homes when it is time to sleep. Avoid exposing yourself to the blue light from the screens, especially when all other lights are turned off before sleeping! The human body perceives this typical radiation from the screens as natural light, which delays falling asleep. Instead of being stuck to your smartphone, read a good book instead. Reading has been proven to help you fall asleep.
Go to bed at the same time every night
Sleeping at a fixed time is a good way of life that everyone should adopt. Functioning like a machine, our body needs to run at a fixed time. This allows it to remain operational and in good shape. It is important to get used to going to sleep and getting up at fixed times in order to have a constant rhythm and avoid sleep disorders. This applies to both winter and summer.
Ventilate the bedroom well
We tend to forget to air the room in winter. However, it is very important to adopt this reflex in order to sleep in a well-oxygenated room. To do so, open your windows for at least five minutes in the morning to purify the air after dark. Be sure to keep the windows closed afterwards to keep the heat in the room. You need to do this routine early in the morning or evening to avoid pollution. Don’t forget to humidify the air in your room by placing a glass of water on your radiators if necessary.