![]() ![]() #Sleep expert baby skinKeep your air moistĭuring the winter months, the air can get dry, which for many, can cause skin irritation and even irritate your nose and throat. So while you will most definitely need your heating on during the colder months, ensure it isn’t too high when you wish to sleep. The ideal temperature for sleeping is around 18☌ and sleeping in a room that is much hotter or colder than this can affect the natural drop in body temperature that happens when you go to sleep, causing you to have disrupted sleep. Studies have also shown that prolonged exposure to SAD lamps can in fact strengthen your circadian rhythm too! Don’t ramp up your heatingĪs temperatures drop it is tempting to ramp up the heating in your home, because who enjoys being cold? However, increasing the temperature too much could affect your ability to get a good kip. These lamps simulate sunlight, which can trigger the release of the ‘happy hormone’ serotonin. If this is something you suffer with, then I recommend considering a SAD lamp. Low mood or seasonal depression can be common during the colder, darker months, and this is often linked to the lack of daylight. So ensuring that we get enough exposure to daylight during the autumn and winter months is important. The hazy and dim autumn days often blur day and night, and it’s the difference between the brightness of the day and the darkness of the evening light which strengthens our body clock. Light is important, especially early morning light. Sustaining your exercise routine will ensure you reap the benefits and drift off to sleep easily in the evenings. Still, it is essential to either continue your routine or join a gym and take your exercise indoors. Of course, when it’s cold and miserable outside, the appeal of getting out and exercising is little to non-existent. Keep up with your exercise routineįor those who like to incorporate exercise into your day, we are already very aware of its positive impact on your sleep, so it is important to try and maintain our exercise routine when the seasons change. Whether you want to start your day with a run, some light yoga, or even cooking yourself a deliciously healthy breakfast, make sure you are starting your day with something you enjoy to make it worth getting out of bed on time. One way to reasonably get yourself out of bed is to create an enjoyable morning routine that will make you want to be up and cracking on with your day. Doing so can cause you to feel lethargic the following day, meaning you might be tempted to take naps or go to bed earlier, with the latter having the ability to throw out your circadian rhythm. When the mornings are dark, it can be easy to want to stay in bed, but I cannot stress enough the importance of not oversleeping. ![]() ![]() Create a good morning routine and avoid oversleeping This will allow your body to gradually get used to your new sleep time instead of changing it abruptly during the day and throwing out all your hard work for better sleep. The 30th October marks the end of daylight saving time, and whilst the clocks going back essentially gives us an extra hour in bed, it can upset our circadian rhythm by making us feel sleepy sooner than usual as the sun goes down ‘earlier’.Ĭombatting this is simple, slowly but surely alter your bedtime in increments in the 3-4 weeks leading up to the clocks returning. Adjust your bedtime slowly before the clocks go back Sleep expert Dave Gibson at eve Sleep is here to share his top tips on protecting your sleep routine as the seasons change. ![]()
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