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winter sleep tips

Winter Sleep Guide

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Categories: Sleep Better
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Sleeping better in the winter may consist of throwing on an extra blanket for some,  but there’s more you can do to sleep well when the days are shorter and the temperatures are low.
Get Sufficient Light In The Morning
It’s hard to get going when it’s still dark outside, your body and brain have been conditioned to sleep when it’s dark, and  get up when it’s light.  An easy fix is to flip on the lights full first thing to jump start your circadian rhythm.  When the sun does come out get as much as you can, sit by a bright window or go for a short walk if possible to soak it all in.
Stay Cool, But Not Cold
People routinely crank up the thermostat when it’s cold out, but that’s not a way to a better night’s sleep. Lowering your skin temperature before going to bed can help you enjoy sounder and less interrupted sleep. Keep the thermostat somewhere between 62- and 68-degrees Fahrenheit to sleep soundly.
Keep Up Your Exercise Routine
You may feel like you have less energy in winter months and you just want to nest under your covers, but the more you move, the more you can move.  Try to keep to your usual exercise schedule, or start something new to peek your interest, yoga is extremely beneficial to your mind /body health.
Eat Breakfast & Lighter Dinner
To keep your stomach and brain clocks in sync, eat meals at semi-regular times. “It’s especially important to eat breakfast to establish your biological morning and not to eat too late in the evening when the body is not ready to digest,” Clifford Saper, M.D., Ph.D. says.  To further protect your sleep try to eat more fiber, and avoid having a high-fat dinner that researches say throw off hormones that affect appetite and also regulate wakefulness.