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We all have a natural wake/sleep cycle, known as a circadian rhythm. Keeping to a regular schedule on weekdays and weekends is important to maintaining that rhythm.
Getting Back to Sleep
Sleep Tips for Warm Weather
The weather and temperature outside definitely plays a role in the ability to fall and stay asleep comfortably. Some slight adjustments for warmer weather can have you sleeping soundly.
1. Make your environment ideal for sleep
The darker and cooler the better. Black out curtains are a great option as they keep your room cool and the light out. Add to this your Dreampad and either a natural sleep sounds or a low rhythm music.
2. Take time to relax
Warmer weather can mean one of the busiest times of year with travel, sports, and increased outdoor activities. It’s essential you give your body and brain the time to activate the natural relaxation responses to recharge your energy stores.
3. Keep a consistent schedule
With warmer weather comes longer daytime hours. We may be tempted to try to squeeze every minute out of the daytime but your body thrives on consistency. The natural sleep processes can be trained and you throw them out of balance when your sleep schedule isn’t consistent.
4. Take a cool shower
Not only is this a good idea if your skin is a little baked by the sun, but taking a cold shower can actually activate your sleep mechanism called your circadian rhythm. Your internal temperature drops slightly as bedtime draws near so if you’re looking to get right to sleep, jump in a cool shower.
5. Release the heat
Just like taking a shower can help you sleep faster and better so can they type of bedding or your body position can help to. The idea is to cool you down as much as possible. Lightweight, cotton wicking bedding is your best bet. This keeps your body temperature low and removes the sweat from your skin. If you sleep on your side or curled up in a ball, you’re trapping your natural body heat close to your skin. Try sleeping in a starfish position on your back or more of a straight line if you sleep on your side.
Sleep Tips for Cold Weather
With the changing of seasons comes the changing of weather, daylight/sunlight, routines, schedule, and activities. The average person doesn’t realize it but along with all of these changes, our sleep habits and patterns change too.Here are a quick 5 tips to get a good night sleep in the cold months and season.
1. Use a humidifier if your nose or skin feels dry.
Cold and winter air, depending on where you live, can become drier causing your body to lose moisture. A humidifier is a great way to control your sleep environment making it more suitable to sleeping. No one wants to wake up with a stuffed nose or scratchy throat.
2. Have a couple layers of blankets or bedding on your bed to accommodate changes in temperature or different preferences for couples.
3. Maintain a normal sleep-wake schedule even on the weekends.
As the weather changes, so do people’s schedules. A consistent sleep schedule allows for your body to achieve and maintain a regulated sleep cycle. In most parts of the world, a change in the season also brings a change in the time the sun rises and sets. Fight that urge to fall asleep early or sleep in late unless it’s part of your normal sleep routine.
4. Use breathable bedding or climate-control accessories.
Some people can have the tendency to pile on the blankets in winter, or spike up the heat causing bodies to heat up and sweat. Breathable fabrics allow for a more even temperature rise and fall with the ambient temperature and help the skin breath and remain a more comfortable temperature.
5. Stay hydrated.
With the drop in temperature it’s easy to lose track of how much water were putting into our bodies, especially if you tend to run cold in the winter. This coupled with the increased dryness of winter and cold air can cause you to become dehydrated more quickly.
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