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Winter slumberland

Winter can be a tricky time to settle down for a good night's sleep. Chilly weather, scary household bills and too much food can make it difficult to drift off; while dark mornings can sometimes make it difficult to wake up and believe it's time to get up!

Preparation, preparation, preparation

First of all prepare yourself for bed. Don't start sorting through household bills or worrying about the laundry late at night. Give yourself plenty of time to relax and start your bedtime routine at the same time each evening.

As part of your routine, don't:

  • eat a heavy meal too close to bedtime1. Your digestion slows down in the evening so going to bed on a full stomach may make it uncomfortable for you to lie down. If you ate earlier on in the evening and your stomach is beginning to rumble, try eating a banana. They're thought to contain an amino acid called tryptophan, which converts into a sleep-inducing chemical called serotonin in the brain
  • drink too much - by that we mean alcohol, tea, coffee or fizzy drinks such as cola. Even a small amount of caffeine can affect your sleep so opt for a warm, milky drink or camomile tea instead. Although many people swear by a nightcap, having alcohol late at night can impact on the quality of your sleep. As the alcohol breaks down in your system it produces a chemical that can cause you to stir from your sleep leaving you wide awake and perhaps wondering why the room is spinning
  • watch TV in the bedroom. Try to wind down with some low lighting and relaxing sounds. Having a warm bath can help you relax and prepare your mind and body for sleep

Time for bed

Nightclothes, bedding and lumpy mattresses can affect your chances of getting a good night's sleep. Take a look around your bedroom to see where there may be room for improvement.

  • Check your mattress for lumps, bumps and noisy springs. If it's past its best, save up and buy a new one.
  • Make sure your bedroom is neither too hot nor too cold. Check for draughts and close any open windows.
  • Check the tog rating of your duvet. If it's too low it may explain why your teeth have been chattering. Replace it with a duvet with a higher tog rating or use several layers of bedding. Layers trap warm air to help keep you nice and snug. You can always kick a layer off if you get too warm.
  • Hot water bottles are a great way of warming the bed up before you climb in. Use a cover on it to prevent any scalding and don't apply them directly to the skin. Never fill with boiling water straight from the kettle and always make sure the stopper is fastened properly.
  • Wear bed clothes made from cotton, wool or silk. They allow your skin to breathe and keep you warmer than man-made fibres such as nylon.

Lastly, your body produces a hormone called melatonin to help you sleep. It produces it when it's dark so don't forget to turn off the light!
 

Back to Sleep

  • Publication date: December 2009