During the winter months who doesn’t feel tired all the time and then often can’t sleep in the evening? This is nothing unusual in the cold season and also after the annual clock change. Even though sleep is essential for our active immune system, especially in winter.

Lack of sleep in winter

In many parts of nature, winter represents a period of dormancy. But for us humans, things are often different: especially in the cold months, sleep disorders often set in. The reasons for this are lack of exercise and light deprivation, which make it difficult for us to coordinate our sleep-wake cycle. One night with not enough sleep is not bad, but in the long run lack of sleep becomes a serious problem. When sleep is missing, it’s not just mood and concentration that deteriorate. The risk of serious health problems such as diabetes, heart disease and depression also increase.

sleep in winter tips for restful and healthy sleep in winter warm no lack of sleep My Nordic Studio Journal
Photography @ Tell Me More Design

Healthy sleep in winter

So good sleep is really important, especially in winter. Besides the usual tips for healthy sleep such as avoiding heavy food, alcohol and electronic devices, regular exercise as well as sleep routines, there are some other important points to consider. I gathered you these 5 tips for a relaxed and healthy sleep during the cold season. You can also get helpful sleep tips for next summer in my blog article “Beat the heat: better sleep in summer”.

1. The correct light

In winter, the body often suffers from a massive lack of daylight, which is the main cause of constant winter tiredness. Due to the fact that the days are shorter and it is not always really bright during the day, the body lacks sufficient light. Instead of becoming awake and fit, the body produces the sleep hormone melatonin during the day as well – and this makes us tired and sluggish.

Many people spend practically all their time indoors in winter and the constant artificial light disturbs their natural timer. To bring your inner clock back into balance, take every opportunity to fill up on daylight. This will make you feel fitter during the day and help you fall asleep better in the evening. So get moving every day outside in the fresh air and in daylight, for example by going for short walks. Even if it is hard with the freezing temperatures. Likewise, it is advisable to open all curtains and blinds at home as early as the beginning of dawn to let as much daylight as possible into the rooms.

For those who work in a home office every day, daylight lamps are my tip. The artificially induced daylight makes you less tired and also has a positive effect on your sleep.

The correct use of light is also important for a healthy sleep-wake-rhythm in the cold winter months. For example, it’s easier to get out of bed if you switch on lots of lights as soon as you get up, while it’s still pitch-black outside. In contrast, avoid bright light in the living room and bedroom in the evening shortly before bedtime. So use beautiful and dimmed lamps that bathe your home in a soft light and create a pleasant, soothing atmosphere, such as the Kizu table lamp from New Works.

sleep in winter lamps for bedroom choose the correct light for bedroom My Nordic Studio Journal
Photography @New Works

2. Comfortable temperature

The room temperature also influences the quality of our sleep. According to studies, the optimal and most restful sleeping temperature is between 15°C and 18°C. For the cold season, 18°C to a maximum of 20°C is generally recommended as the optimal temperature. Therefore, excessive heating is not useful for healthy sleep. Especially since this dries out the air noticeably. This dry air affects our mucous membranes in the mouth, nose and throat, which increases the risk of illness. So if you still like it warm when you go to bed, just put a hot water bottle under your blanket half an hour beforehand, warm up your bed and take it out again before you go to sleep.

Also, keep your windows closed on winter nights. Too low temperatures in the bedroom also lead to disturbed sleep. In addition, too much moisture gets into the room due to rain, fog and snow. The more humid cool air is, the colder it feels. Therefore, it is better to air the room intermittently for 15 minutes in the morning after getting up and in the evening before going to bed. By opening the window completely, the stale air is exchanged for fresh air and moisture can escape without the room cooling down too much.

3. Appropriate textiles for winter

Sleep with suitable blanket and bedding! Already in autumn you can switch to warming materials that do not let you freeze, but also do not let you sweat. Special winter blankets such as warm but breathable duvets are practical. The filling with down is soft and voluminous, enclosing large amounts of air. Thus, the cold is effectively kept away from the body.

For bed linen, I recommend you to use materials such as cotton, fine beaver or flannel. If you want even more warmth and softness while sleeping, you can use mattress toppers made of goose down. Here you can find a nice and especially warming model from Yumeko.

You can also go for warming materials when it comes to your own clothes. The perfect sleepwear needs to be breathable, light, soft and absorb moisture easily. Materials such as (merino) wool, flannel and cotton are particularly suitable.

If you want to know more about these and other natural materials, check out my blog post “Mindful home: benefits of natural textiles”!

sleep in winter warm textilies flanel cotton mattress toppers My Nordic Studio Journal
Photography @Yumeko

4. Plants in bedroom

These green buddies don’t just look fancy in your bedroom, they’re also extremely useful. They have a regulating effect on the indoor climate, release fresh oxygen into their environment and lower the CO2 concentration verifiably. This increases our well-being, because breathing in CO2 makes us feel tired and weak. Therefore, houseplants have many advantages in addition to their appearance, such as improving the air, which in turn has a positive effect on our sleep.

Here are a few tips for houseplants that require little light and are perfect for the dark season:

  • Emerald palm: no direct sun, also tolerates shadow as well as dry heating air (its thickened leaf axes act as water reservoirs).
  • Ivy: climbing plant for the shade, prefers off-sun to very shady, humid locations
  • Aspidistra: gets along with low light, also suitable for very dark corners (but grows slower and stockier)
  • Philodendron: low light requirements, no direct sun, avoid very dry room air
  • Giant taro: prefers semi-shady to shady locations, tolerates slightly lower temperatures (but not below 15 degrees)

Overall, for houseplants in winter it is important to avoid dry heating air as well as drafts and to water less than in summer.

sleep in winter plant tips for low light during the cold months good room climate My Nordic Studio Journal

5. Feel-good atmosphere

The atmosphere in your bedroom also contributes to restful nights. So invest in a beautiful and cozy environment and create your own little feel-good area! Whether it’s a great, soft bedding, fairy lights for atmospheric lighting or your favorite picture on the wall – the main thing is that you feel comfortable and thus sleep better.

You are still looking for the right decoration for your bedroom? In my online shop you will find great Scandinavian decor and home accessories for your home. Nordic Butik represents sustainable, handmade and durable products from Northern Europe. So feel free to drop by and get inspired. Have fun while browsing!

You can also find more inspiration for your Scandinavian bedroom interior on my Pinterest board “Nordic Bedrooms”.

 

With my 5 tips for a good night’s sleep in autumn and winter you can help your body to get through the cold season. Because with a healthy sleep you improve your entire well-being and can enjoy the winter months to the fullest.

I wish you a cozy winter and sleep well!

Kind regards,

My Nordic Studio Blog by Laura