You’d think it would be easier to get a decent night’s sleep on these very dark short days, when there isn’t much rest from dark mornings and dark nights.
But when you factor in a winter of discontent, rising costs of living, and the bleakness of January, you could be tossing and turning, and feeling generally unwell as a result.
Additionally, the fact that there is very little sunlight at this time of year can affect sleep-wake cycles and energy levels.
“One of the most difficult issues we face in January is how tired we feel when we wake up,” says clinical psychologist specializing in insomnia, sleep disorders and trauma and co-founder of Good Sleep Clinic. As one Dr. Maya Scheder explains: This is related to our circadian rhythm. “These are our body clocks that help us know when it’s daytime and when to go to bed. They are greatly affected by light,” she explains.
When we’re exposed to sunlight, our bodies suppress the production of melatonin, Schaedel, a hormone that helps our bodies “tell” it’s time for sleep. In addition, when daylight begins to decline, our body clock begins to produce more melatonin to help us drift off.
“The production and suppression of melatonin helps our bodies perceive day and night. This is why it’s so hard to feel alert and energized when you wake up when it’s still dark outside.” It’s part,” Schedel emphasizes.
Sleep plays an important role in maintaining mental health and general well-being. said Angel Enrique, Senior Digital Health Scientist at SilverCloud Health.
“Sleep is our natural ‘first aid’, so when sleep is disturbed, it tends to set off a chain reaction. I can’t,” says Enrique.
Plus, when your mental health declines, so does your sleep. “The two are intrinsically related and should be treated with equal importance,” adds Enrique.
Here, the experts share their tips for getting the best sleep possible in January…
1. Turn on the lamp as soon as the alarm sounds
It may not be bright outside when your alarm goes off, but using artificial light can help your body perceive it’s daytime, Schaedel says. “Even with your eyes closed, bright light shining into your face helps your brain recognize that it’s actually sunlight.”
It may not feel so good to wake up at first, but if you can reset your body clock, she says, it won’t feel as bad.
2. Get in touch with nature and go for a walk
“It can be very difficult to motivate yourself to go outside and exercise when it’s cold, windy, and raining, but the benefits of exercise on sleep quality, and the effects of sunlight on circadian rhythms, are significant. The benefits of exposure are clear,” he says. Schedel.
If you struggle to make time or find the motivation to do so, try to make your walk an “experience,” an exhilarating and challenging moment in which you are fully confronted with the drama of the natural world. If you work from home, add it to your routine as an alternative “commute.”
“It is also important to keep in mind that exercise leads to increased productivity and creativity, not to mention the strong link between exercise and improved mental health,” adds Schedel. .
3. Ditch technology before bed
Relaxing before bed is just as important as sleep itself, says Enrique. This can have a significant impact on sleep quality and ability to drift.
“Avoid bright screens such as laptops and mobile phones for an hour before settling in for the night.
Instead, she suggests spending time on wellness activities like reading and bathing.
4. Try Nordic sleep methods
As more and more people are outspoken about the different ways they sleep with their partners, Sleep Junkie sleep expert Dorothy Chambers recommends that people get a restful night’s sleep when they share a bed. He says it’s no surprise that he’s looking for other ways to take it.
“The Scandinavian way of sleeping is where couples use two separate duvets/blankets rather than sharing one large duvet/blanket,” explains Chambers. It has its downsides and, arguably, may not suit every individual’s sleep preferences.”
Seeing the benefits of this approach, she says, couples won’t have to fight over duvets at night.
“Plus, if you and the person you share a bed with run in different temperatures, using different duvets allows you to choose the type of duvet or blanket that works for you.”
5. Eat the best foods for sleep and sleep at the right time
Ideally, Chambers suggests, you should eat your last meal of the day at least three hours before bed and don’t eat again until breakfast (of course, this depends on your personal health). And if you really need a midnight snack, she suggests going light and sticking to sleep-friendly foods like bananas, almonds, and yogurt.
“Some foods have specific sleep-promoting properties, while others make your stomach feel heavy and restless. Eating turkey meat, for example, makes you more sleepy than red meat,” she adds.
“Avoid cheeseburgers and fried foods at dinner and instead eat salmon, tuna, cod, turkey, whole grains, cottage cheese, kale, hummus, jasmine rice, sweet potatoes, and chickpeas.”
