The way you sleep, when you sleep and how you behave before bedtime can all affect how good your night’s rest will be

It happens every year – and every year it’s a complete shock to the system. The dark, cold days of winter come plummeting out of nowhere and the sheer dreariness makes us want to curl up under a cosy blanket and snooze until March.

But that sleepy feeling you get doesn’t mean you should lie in for longer – however tempting it may be to go into hibernation mode.

For many of us, the combination of less exposure to sunlight (which can cause a disruption in our circadian rhythms and production of the “happy” hormone serotonin) and dropping temperatures makes rolling out of bed in winter much harder than it should be.

Dr Kat Lederle, sleep therapist at Somnia and author of Sleep Sense, says: “Ideally, you sleep when your body clock tells you to sleep (and be awake when it sends out the wake signal), as that will give you the most efficient sleep.

“After the clock changes in October, it is lighter as you wake up in the morning, while the evening gets darker earlier. If you allow your body clock to be aligned with the natural cycle of light and dark, you may find you get to bed a little earlier and because of the morning light, you find waking up easier,” she says.

“This actually would make you sleep more soundly during winter (as compared to summer when we are on BST). It means you wake up feeling more refreshed and energy levels are up. Key really is the timing of your light exposure and, crucially for sleep, your exposure to darkness.”

Lights out: reap the benefits of a better bedtime routine

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How to sleep more soundly in winter

With so many energy-sappers in winter, it’s hardly surprising that many people feel tired, sluggish and unmotivated during the most wintry of days. Here’s how you can sleep better and feel more revitalised:

Rethink meal times: a heavy meal too late in the day can impact the quality of your sleep

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Avoid alcohol and heavy meals before sleep

What and …….

Source: https://www.telegraph.co.uk/health-fitness/know-your-body/winter-sleeping-tips/