As winter sets in, the cold makes bedtime a challenge for many. Low temperatures, dry air and difficulty keeping the body warm can significantly affect the quality of sleep. However, it is possible to overcome these difficulties and ensure deeper nights of rest with some simple strategies.
According to the Ekonomista website, which specializes in finance, the human body needs to cool down slightly to fall asleep properly, with the ideal bedroom temperature being between 16°C and 19°C. It is in this range that the natural sleep processes are regulated most efficiently, even though at first glance it may seem cold.
Choosing bedding
The selection of bedding is crucial when facing the cold. Flannel or brushed cotton sheets retain body heat better than regular cotton, while duvets filled with down or feathers offer effective thermal insulation without weighing down the body.
One strategy advised by experts is to use multiple layers of blankets rather than a single heavy one, allowing you to adjust the heat as needed throughout the night.
Pajamas and thermal comfort
Pajamas play an important role in nighttime comfort. Natural fabrics like cotton, flannel or merino wool maintain heat and allow the skin to breathe, unlike synthetic materials that can cause sweat and discomfort.
For feet, which cool quickly, wearing cotton or wool socks sends signals to the brain that it is safe to fall asleep, speeding up the falling asleep process.
Prepare the room
Preparing your bedroom before bed helps maintain a favorable environment. Closing windows and curtains, using a heater in a controlled manner or using a humidifier combats the cold, dry air, common in winter.
According to the same source, eliminating drafts, even small ones, makes a difference and can be achieved with caulking or rolled towels near the doors.
Warming up techniques before bed
A hot bath about 90 minutes before going to bed promotes a gradual drop in body temperature, signaling to the body that it is time to rest. Hot water bottles or thermal bags can warm your sheets or feet at night, contributing to greater thermal comfort.
Food, drinks and exercise
Avoiding alcohol before bed is essential, as despite generating an initial sensation of heat, it impairs body temperature regulation. Hot, caffeine-free teas such as chamomile or linden relax and warm the body, while light meals a few hours before bed help generate internal heat during digestion.
Practicing moderate exercise throughout the day also contributes to deeper sleep, although it is recommended to avoid intense activities in the three hours before bedtime.
With these measures, it is possible to face the cold of winter nights without compromising your rest. The combination of adequate bedding, controlled room temperature, prior preparation and small daily tricks transforms sleep, ensuring more comfortable and restful nights, according to .
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