Staying Cozy & Asleep Throughout the Night
The winter season brings many joys, like warm blankets, hot cocoa, and toasty fireplaces. However, it can also bring sleepless nights. The shorter days and lower temperatures can make it difficult to get the restful sleep you deserve. This is especially true if you’re dealing with sleep apnea. Fortunately, our Sacramento, CA sleep specialist, Dr. Scott Grivas, offers patients oral appliance therapy and tips for staying restful during the cold winter night.
Tips for Sleeping Well During the Winter
Keep Your Bedroom Cool
Although it may be tempting to turn up the heat during the winter season, a warm bedroom actually makes it more difficult for you to sleep. The ideal temperature is anywhere between 60 and 67 degrees Fahrenheit. A cool bedroom will help you fall and stay asleep faster.
Use a Humidifier
Winter air tends to be dry, which can lead to dry skin, post-nasal drip, irritated sinuses, and further respiratory problems that can make it more difficult to sleep. Using a humidifier can add the necessary moisture to your bedroom to help alleviate these persistent issues.
Maintain a Consistent Sleep Schedule
Maintaining a regular sleep schedule while the days get shorter is important for restful sleep. Try to go to bed and wake up at around the same time every day, even on weekends. This will help regulate your body’s internal clock and make it easy for you to fall asleep during the night.
Practice Relaxation Techniques
Persistent stress and anxiety can make it difficult for you to fall asleep and stay asleep. Practicing relaxation techniques like deep breathing, meditation, or yoga can help calm your mind and body so that you can experience a night of uninterrupted sleep.
Create a Relaxing Sleep Environment
Your bedroom should be a calming, relaxing environment that helps complement your sleep schedule. Try to decorate your room based on the holiday season to add a more cheerful vibe to your nighttime routine. Be sure to also keep your room quiet and free of clutter.
Consider Natural Sleep Aids
If you’re still having trouble sleeping, consider natural sleep aids like chamomile tea to keep your body warm during the winter season. Supplements such as melatonin can also be helpful for achieving relaxing sleep as long as you inform Dr. Grivas to see if it’s right for you.
Restful Sleep Should Last All Season
Getting a good night’s sleep is important for both your physical and mental health, especially throughout the winter months. By following Dr. Grivas’s tips, you can help create a sleep-friendly environment and promote better sleep all winter long. Contact Sac Sleep & Breathing by calling (916) 735-4060 or filling out our online contact form. We serve patients in Sierra Oaks, Woodside Condo, and Campus Commons, CA.