So much for a “long winter’s nap.”
We often struggle to sleep well in the winter because less exposure to sunlight can significantly disturb our internal clocks, making it harder for us to fall and stay asleep. Plus, colder temperatures and dry air can irritate the throat and nasal passages, leading to tossing and turning at night.
Respiratory therapist Fernanda Fanek, director of the Sleep Disorders Center at Long Island Jewish Valley Stream Hospital, suggests developing a consistent sleep schedule and setting alarms for bedtime and wake-up to stay on track during the winter.
She shared four other simple solutions for slumber troubles.
Toss your phone
Fanek recommends avoiding caffeine, alcohol, heavy meals and blue light close to bedtime.
Caffeine is a stimulant, while alcohol can interfere with staying asleep and a large meal can cause digestive discomfort and restlessness.
Blue light, particularly from digital devices, has been shown to significantly suppress the production of melatonin, a hormone crucial for initiating sleep.
Fanek advises not only stopping screen time before bed but also placing your phone far away from you.
“This limits exposure to blue light,” she told The Post, and “having the phone far away will require you to get up out of bed to turn off the alarm and less likely to get back into it and snooze it a few times, which will help you stick to your wake-up schedule.”
Exercise before bed — but not too hard
Regular exercise can help regulate sleep, but vigorous exercise in the two hours before bedtime can make it harder to catch ZZZ’s.
High-intensity interval training (HIIT) or intense cardio, like running or cycling, increases internal body temperatures, elevates heart rates and triggers the release of endorphins.
“The increase in adrenaline close to bedtime can interfere with the ability to relax and wind down,” Fanek explained. “Better options within the hours closer to bed that can help reduce stress and not interfere with sleep include yoga, stretching or a gentle walk.”
Just breathe
Fanek proposes two breathing exercises to reduce stress and promote sleep — box breathing and diaphragmatic breathing.
Box breathing
- Inhale through your nose for a count of four.
- Hold your breath for a count of four.
- Exhale through your mouth for a count of four.
- Hold your breath again for a count of four.
Diaphragmatic breathing
- Lay comfortably on your back, placing one hand on your chest and the other on your abdomen.
- Inhale deeply through your nose for a count of two, allowing your abdomen to rise with each breath.
- Exhale slowly through your mouth for a count of four, feeling your stomach muscles contract and pull inwards as you release the air.
Optimize your pillow position
There are so many pillows to choose from — whichever one you select, it’s important to place it so your neck maintains a neutral position.
Your head and neck should be aligned with your spine, without excessive curvature forward or backward, to help prevent neck aches that could disrupt sleep.
“Supplemental pillows can be used to rest your lower extremities so that your hips are in alignment to avoid having any discomfort or back pain,” Fanek said.
