How To Achieve Deep Sleep During The Colder Months

As temperatures across the UK are set to hit freezing this January, with forecasts of snow and ice on the horizon, you may find this having an impact on your sleep cycle, making it harder to fall and stay asleep.

Here, sleep expert, Alison Jones, at mattress brand, Sealy UK, offers her advice on how to achieve a good night’s sleep throughout the colder months.

Swap your mattress

How you sleep can have a huge impact on your wellness and day-to-day activities. If you find that you are often too cold in the winter and too hot in the summer, it is worth considering how your mattress is working for you.

The innovative smart fibre technology coupled with unique Geltex infused foam within Sealy Mattresses works to react to temperature and moisture to help to regulate your body heat, resulting in longer and less interrupted sleep patterns.

Create the perfect sleep environment

Adapting your sleep environment is the first step to accomplishing a better night’s sleep; switching up your duvet and bed linen is an easy step to help create a cosy, warm and inviting bed – the perfect environment for good night’s sleep. Alison suggests switching from lighter summer bedding such as cotton and linen duvet sets and replacing it with warmer textures such as brushed cotton and fleece.

Likewise, if you are finding your current duvet to be too lightweight to combat the winter chill, consider investing in a winter duvet cover with a higher tog rating for extra comfort. As a general guide, Alison recommends a 10.5 tog mattress for year-round use, so consider looking for something around 13.5 or even 15.

When picking a duvet, the filling is just as important as the tog rating. Wool and goose feather duvets are infamous for their luxury feel and weight which offer a comforting cosiness as you slide into bed.

Indulge in a hot bath

Not just a great way to relax and unwind after a long day, sinking into a hot bath can help to promote sleep and induce tiredness. Alison suggests adding essential oils such as lavender into the water, which is known for its stress relieving properties, helping to soothe you into a state of sleepiness.

Our bodies begin to drop in temperature approximately two hours before we fall asleep. The warm bath water will help to keep your core temperature elevated helping us to drift into a deeper sleep, faster.

Invest in winter nightwear

What we choose to wear to bed has a direct impact on how hot or cold we are whilst asleep. Summer nightwear, such as shorts and night dresses, aren’t always appropriate for the winter months, however wrapping up in multiple layers can also be disruptive to your sleep if your temperature soars. Consider long silk pyjama sets, which will not only add a touch of elegance to your evening routine, but will also help to preserve warmth whilst still being a lightweight option.

Accessories such as wool knit throws, and cashmere socks are also great ways to keep your feet warm but without reducing your circulation.

Warm yourself from the inside out

Eating a big meal before bed can disrupt the quality of your sleep, as your body works through the night to digest the food. Instead, choosing light-weight winter warmers such as home-made vegetable soup can be a great way to warm up without reducing your sleep quality.

yHot drinks are also a great way to promote a flush of warmth from within before bedtime, however, be mindful of tea and coffee as the high caffeine contents will keep you up at night. Camomile tea is Alison’s suggestion for a hot evening drink. Not only is it loaded with antioxidants, but Camomile also is known to soothe specific receptors in our brain, decreasing anxiety which can keep people awake at night.

Turn off the central heating before bed

Although it can be tempting to turn the heating up to full to keep your room cosy, having your bedroom too warm throughout the night can impact on the quality of your sleep. The optimum temperature during the night to ensure good quality sleep is 16-18°C, so it’s important to remember to turn down the heating with enough time to allow your room to cool.

For more information about Sealy, go to www.sealy.co.uk