Written all the way back in 1823 by Clement Clarke Moore, A Visit from St. Nicholas is considered a classic poem about Santa Claus’ Christmas Eve journey. More commonly known as ‘Twas the Night Before Christmas after its opening line, the verse also makes mention of taking “a long winter’s nap”. For many people, however, getting a good night’s sleep is less realistic than the presence of jolly old St. Nick on their rooftops.
According to the Canadian Sleep Society, “roughly 40% of Canadians experience insomnia as a symptom at any given time. However, approximately 10%, or about 3.5 million Canadians, suffer from diagnostic levels of chronic insomnia.” No one wants to be drowsy and sleepy over the holiday season. So what steps can insomniacs take to enjoy long winter naps?
Consider light therapy.
This unique treatment is used to combat the effects of reduced sunlight. Light therapy lamps simulate natural sunlight, helping regulate sleep-wake cycles. The lamps suppress the production of melatonin, which is the hormone that makes you sleepy. Using these lamps in the morning can signal your body that it’s time to rise and shine, promoting better sleep at night.
“When used consistently and as recommended by a doctor, exposure to this light helps reset your circadian rhythm — the technical term for your body clock,” explain Danielle Pacheco and Dr. Alex Dimitriu for the Sleep Foundation, “As a result, individuals undergoing light therapy are better able to fall asleep earlier at night, or sleep in later in the morning, depending on what they need.”
Don’t overdo it with blankets.
For most people, long winter naps are synonymous with “warm” winter naps. Who doesn’t like to get cozy under thick comforters during the winter time? While it’s tempting to get toasty, note that excessive warmth can disrupt sleep. It’s best to opt for a cooler bedroom temperature, ideally between 15 and 19°C. As well, use breathable bedding materials like cotton or bamboo. They can regulate body temperature, preventing overheating during the night.
“High-quality blankets can insulate better, allowing you to get by with fewer of them,” informs Geoff McKinnen for Amerisleep, “So, if you have top-notch bedding, one or two blankets might be sufficient for a cozy night’s rest…For most people, one to two blankets on the bed will suffice. A single blanket can trap enough warm air close to your body while adding another layer creates extra insulation for those colder nights during the winter.”
Establish a consistent sleep schedule.
Going to bed at the same time each night is a crucial step in getting good sleep. This is especially true during winter when hibernation mode beckons. Stick to a routine bedtime and wake-up time, even on weekends. This practice helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
While you’re at it, stick to a consistent exercise schedule as well. Physical activity is key to promoting better sleep. Engage in indoor exercises like yoga, stretching or brisk walking in a mall or indoor track. Regular activity also helps to reduce stress and promote relaxation.
Invest in a home hospital bed.
Home hospital beds allow individuals to increase sleeping comfort by adjusting bed positioning with proper therapeutic mattress surfaces. These beds are perfect for people who have hard times getting in and out of bed, are bedridden or suffer from insomnia. For more information, please don’t hesitate to call us at 416-267-9800 or email us at email@example.com. You may also contact us by filling out the form on our Contact page!