Winter Sleep Hygiene and Embracing Hygge
While human beings do not hibernate in the same way that a bear does, the onset of winter is often met with a natural inclination to slow down and seek warmth. However, almost ironically, the colder season can bring an onset of challenges to sleep patterns and wellbeing. This is where understanding and implementing winter sleep hygiene practices and embracing hygge can play a crucial role in enhancing wellbeing during the winter months.
You might be wondering "what is hygge?" Well, if you're not familiar - much like I wasn't - hygge is a word that originates from Denmark and it embodies the feeling of being cozy, content and having high wellbeing which is especially prominent for many during the winter months.
While it seems that winter would be the perfect time to cozy up under a warm blanket or by the fire and get high-quality sleep, the longer, colder and darker days can actually play a bit of havoc on our circadian rhythms.
'Circadian rhythm' refers to the body's natural sleep-wake cycle. In a nutshell, your body's sleep-wake cycle is influenced by light and darkness i.e. natural light in the day and natural dark at night.
This is why many people wake when natural light enters their bedroom and many of us feel sleepy as the sun goes down.
Although we feel the need to slow down and hibernate in winter, your body does not actually need more sleep and the risk of over-sleeping can contribute to feelings of decreased wellbeing and increased tiredness. In winter the days are shorter and the nights are longer which can make it easy for circadian rhythms to get out of sync with what your body truly needs.
Some tips for winter sleep hygiene and hygge:
Maintain a consistent sleep schedule as much as possible. This helps to regulate and maintain your circadian rhythm.
Create a cozy sleep environment. Ensure you are warm enough to get a good sleep even on those crisp, chilly nights.
Limit screen time before bed. The blue light from electronic devices may interfere with melatonin production (melatonin is important for sleep) and may just keep you over-stimulated rather than in a mindset of winding down and relaxing your brain.
Indulge in a cozy pre-bed ritual. This might include having a warm tea or hot chocolate, cuddling up on the couch with a loved one or pet, or having a warm shower before getting into some cozy pyjamas.
During the day get outside into the sunshine. Feel the cool air on your face as you move through shady areas, and feel the warmth of the sun in the sunny spots.
Spend time with loved ones who fill your cup. As much as winter can make getting out of the house and socialising less appealing, it's so important to connect with those you love.
By integrating these practices into your daily routine, you can create a harmonious balance between nurturing restful sleep and embracing hygge during the winter season. Remember, taking care of your sleep hygiene and embracing hygge isn't just about surviving winter—it's about thriving and finding joy within this cooler season.