Easy Seasonal Sleep Tips For Better Sleep
Your sleep pattern also shifts as the leaves turn or the blossoms bloom. It’s all part of nature’s plan, but that doesn’t mean we can’t help it along. Keeping your sleep routine in tune with the changing seasons is key to feeling great all year round. Let’s take a closer look into how to adjust your sleep habits seasonally to ensure you always get that sweet, rejuvenating rest—rain, shine, or polar blast.
Winter Seaspnal Sleep Tips
Winter brings colder temperatures and shorter days, which can significantly impact your sleep patterns. To stay warm and comfortable, keep your bedroom temperature between 15-19°C. Wearing warm, breathable sleepwear can help maintain a consistent body temperature throughout the night. Try incorporating a warm bedtime drink, like a cup of herbal tea with chamomile, or taking a magnesium super powder to help relax your body and prepare it for rest.
With the lack of sunlight in winter, it’s crucial to maintain your Vitamin D levels to support overall health and mood. Spending time outside during daylight hours can help, even if it’s just for a short walk. If natural sunlight is limited, consider a Vitamin D supplement. Keeping a consistent sleep schedule is also vital.
Creating a cosy and inviting sleep environment with soft lighting, comfortable bedding, and calming scents like lavender can enhance relaxation and improve sleep quality during winter.
Spring Seasonal Sleep Tips
With longer days and allergies in full swing, spring can disrupt sleep. It’s important to make your bedroom an allergy-free zone. Use allergen-proof covers on pillows and mattresses, and wash your bedding in hot water weekly to eliminate allergens. Keeping pets out of the bedroom can significantly reduce pet dander. Controlling humidity with a dehumidifier can also prevent mould growth, reducing allergens.
Improving air quality is another key step. Use HEPA filters in your vacuum cleaner and air purifier to capture dust and pollen. Regularly dust and vacuum your bedroom to keep it clean, and keep windows closed during high pollen seasons to prevent allergens from coming in.
Nasal decongestants can help alleviate nasal congestion, but use them sparingly to avoid rebound congestion. You might also consider natural supplements such as our Sleep & Skin Renewal to help you get a restful night’s sleep.
Finally, adjust your bedtime routine to support better sleep. Elevate your head with an extra pillow to help with breathing. Avoid evening exposure to allergens by staying indoors and keeping windows closed. Relax before bed with deep breathing exercises or meditation to help you unwind and prepare for sleep.
Summer Seasonal Sleep Tips
With summer comes those unbearable humid nights. The goal is to keep your body at an optimal sleep temperature of approximately 19.4°C. Opt for lightweight, breathable sheets and blankets to avoid overheating. Hydrate by drinking plenty of water throughout the day, but limit intake before bed to avoid night-time trips to the bathroom. You can even try taking a cool shower before bed or running your wrists under the cold water, which can also help lower your body temperature.
Wear loose, light pyjamas made of natural fabrics for maximum comfort. During the day, close the blinds or curtains to keep your room cooler. You can even place a bowl of ice before a fan to create a cool breeze. For added relaxation, consider our Sleep & Skin Renewal with passionflower, lemon balm, and magnesium to help calm your mind and body for a restful night.
Autumn Seasonal Sleep Tips
As autumn rolls in and the days get shorter, you must adjust your sleep routine to stay well-rested and energised. The cooler nights of autumn can create the perfect sleeping environment. Use layers of bedding to adjust to changing temperatures easily.
Incorporate foods rich in tryptophan, like pumpkin seeds, turkey, or a warm glass of milk before bed. These can help boost serotonin levels, promoting better sleep.
Shorter days can sometimes make you feel sluggish. Still, our Energy & Skin Radiance super powder, loaded with B vitamins, can help you maintain energy levels throughout the day, making it easier to wind down at night. Try to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock.
As the weather cools, make your bedroom a cosy retreat. Soft lighting, warm blankets, and calming scents like lavender can create a soothing atmosphere conducive to sleep. Regular physical activity can help you fall asleep faster and enjoy deeper sleep—just be sure to finish exercising at least a few hours before bedtime.
Lastly, reduce exposure to screens before bed. The blue light from phones and computers can interfere with your sleep hormones. Try reading a book or practicing relaxation techniques instead.
Sources:
Mattingly, S. M., Grover, T., Martinez, G. J., Aledavood, T., Nies, K., Striegel, A., & Mark, G. (2021). The effects of seasons and weather on sleep patterns measured through longitudinal multimodal sensing. Npj Digital Medicine, 4(1), 1-15. https://doi.org/10.1038/s41746-021-00435-2
Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31(1), 14. https://doi.org/10.1186/1880-6805-31-14