How to get enough sleep in winter: healthy sleep and healthy habits

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Suf­fi­cient quan­ti­ty and qual­i­ty of sleep is one of the most impor­tant com­po­nents of a healthy lifestyle. In order to work pro­duc­tive­ly and feel pos­i­tive, an adult needs to sleep 6–8 hours a day. But some, inspired by the rare exam­ples of great peo­ple who need­ed only 2 hours of sleep, pre­fer to spend the night doing extra work, watch­ing TV or play­ing com­put­er games. This neg­a­tive­ly affects their per­for­mance, and dur­ing the day they feel tired and over­whelmed. The prob­lem of lack of sleep is espe­cial­ly acute in the win­ter sea­son, when you want to sleep all the time because of the short day­light hours.

The importance of good sleep for health

The importance of good sleep for health

Much in a per­son­’s life depends on the qual­i­ty and quan­ti­ty of sleep — activ­i­ty dur­ing the day, appear­ance, suf­fi­cient weight and gen­er­al phys­i­cal and men­tal con­di­tion. If a per­son does not sleep enough for a long time, then his men­tal activ­i­ty slows down, his work­ing capac­i­ty wors­ens, irri­tabil­i­ty and a depressed state of mind appear.

What gives the body prop­er sleep:

    restoration of all body systems to improve performance;
    processing of information received during the day;
    increase the body’s defenses;
    improvement of emotional and mental state;
    metabolic stabilization.

In win­ter, the lack of sleep is felt espe­cial­ly acute­ly. As a rule, when peo­ple go to work, it is still very dark out­side. Twi­light comes quite ear­ly, and the length of day­light hours is just over 7 hours. The peri­od from Novem­ber to April in the Euro­pean part of Rus­sia is also unfa­vor­able for health, as the inci­dence of viral and colds is increas­ing. There­fore, in this sit­u­a­tion, it is espe­cial­ly impor­tant to form habits that will help you sleep bet­ter and strength­en your immune sys­tem.

Habits for winter sleep

Wak­ing up in the morn­ing in win­ter is espe­cial­ly dif­fi­cult, and there­fore it seems that healthy sleep is impos­si­ble in prin­ci­ple. But sub­ject to cer­tain con­di­tions for orga­niz­ing a sleep­ing place and observ­ing the tem­per­a­ture regime, the process of falling asleep and wak­ing up will be much more pleas­ant.

Devel­op­ing the fol­low­ing healthy habits will help you feel bet­ter in short day­light hours. There­fore, first of all, you should take care of:

    air temperature and humidity. Room temperature should be around 19–22°C. If the room is too hot, then there is a risk of waking up with a headache or not getting enough sleep. The humidity level should be approximately 35–40%;
    time of falling asleep and waking up. It is best to go to bed and wake up at the same time. It is hardly worth trying to fit yourself to the standards set by successful and famous people if the general condition after 4–5 hours of sleep instead of 7–8 is not the most satisfactory. Each organism has its own characteristics. But if a person sleeps 10–12 hours and after that feels tired and overwhelmed, then this may be the result of health problems;
    minimizing the negative aspects of an early rise. Good habits such as getting up instantly instead of an extra five minutes, morning exercises or contrast showers will help here. In the morning, you can also drink a cup of strong coffee, but do not abuse it during the day;
    proper nutrition before bed. Too heavy dinner contributes to high blood pressure and the appearance of excess weight. Therefore, you need to have dinner no more than 3 hours before bedtime and do not overeat;

the right choice of duvet and pil­low. Most often, blan­kets with wool, down or syn­thet­ic filler are used. Blan­kets should not be too hard or scratchy. Pil­lows should be select­ed tak­ing into account the con­di­tion of the spine and changed approx­i­mate­ly 1 time in 3–4 years. But the main cri­te­ri­on for bed linen should be its hypoal­ler­genic­i­ty.

Sleep­ing and get­ting enough sleep is much more pleas­ant on a com­fort­able bed, in appro­pri­ate con­di­tions, con­ducive to relax­ation and qual­i­ty rest.

What to do before bed and what not

What to do before bed and what not

All actions of a per­son before going to bed affect its qual­i­ty. For exam­ple, eat­ing too much din­ner will lead to dis­com­fort, heav­i­ness in the stom­ach, and dif­fi­cul­ty falling asleep. And, of course, an increased con­cen­tra­tion on the stress­es and prob­lems expe­ri­enced dur­ing the day does not con­tribute to qual­i­ty rest. Experts rec­om­mend going to bed and wak­ing up at the same time, as this will help you be more pro­duc­tive dur­ing your work day.

What else should you do before bed?

    do not drink alcoholic beverages. Contrary to popular belief, they do not help you sleep. More useful would be milk with honey or tea with chamomile;
    to improve the process of falling asleep, a walk in the fresh air is well suited;
    it is also useful to read a book or listen to pleasant music. But it is better to refuse to use a smartphone, computer or watch TV;
    it is undesirable to take a cold shower;
    the sleeping area must be ventilated;
    be sure to sleep with the lights off, otherwise you won’t be able to get enough sleep;
    sleep on a flat surface, neither too soft nor too hard. It is important that nothing squeezes the spine;
    when suddenly waking up at night, do not turn on the light or start watching TV. It is better to try to think about something pleasant and lie down calmly.

A com­fort­able and cor­rect process of falling asleep and wak­ing up is rel­e­vant for any time of the year. But in win­ter, when it seems that you want to sleep all the time, each per­son can make sure that it is more pleas­ant to wake up. The ful­fill­ment of this con­di­tion is pos­si­ble only if a per­son sleeps enough time and feels col­lect­ed and pro­duc­tive in the morn­ing. In addi­tion, if it gets enough sleep, it helps to strength­en the immune sys­tem. Con­se­quent­ly, a per­son is less sick with colds.

Those who get enough sleep are also less like­ly to be over­weight because they don’t need to get the ener­gy they need from sug­ary or fat­ty foods. If you get enough sleep, then even in win­ter there will be no desire to hiber­nate so often, and the gen­er­al con­di­tion of the body will improve.

By Yraa

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