Winter Woes: How chilly nights can mess up your sleep and health? Check these 12 tips to be safe

Winter is here, and so are the lazy, cosy mornings! As the winter season sets in, for some people it is often hard to fall asleep, which can lead to discomfort and irritation. But have you ever thought about why this is happening to you?

Well, there can be multiple factors that can altogether disturb your sleep in the winter season. This can include factors like dry air, colder temperatures, and shorter days than usual. Not getting enough sleep can affect your mood the next day while creating feelings of frustration, irritation, and agitation.

Winter's chill and shorter days impact a child¡¯s sleep routine. ¡°The paucity of sunlight can disturb the body's circadian rhythm, which regulates several bodily functions. Moreover, cold temperatures and dry air tend to impact respiratory function, especially at night, resulting in discomfort and restless sleep,¡± says Dr. Abhimanyu Sengupta, Senior Consultant in General Paediatrics at Ankura Hospital for Women & Children, Pune.

Winter¡¯s silent attack: Prioritise your sleep and avoid screen time

Various factors and medical conditions like diabetes, hypertension, and stress can interfere with your sleep. Your doctor may assess your condition and suggest the best possible solution to help you sleep peacefully at night, particularly during the winter.

Many children struggle to find warmth and a position of comfort during long winter nights. Children are also more prone to dry skin problems related to the weather, causing itchy, irritable, and inflamed skin, also called winter dermatitis.

During winter, people must prioritise their sleep and take proactive steps to ensure uninterrupted sleep through the night. Dr. Manish Pendse, Senior Consultant Physician & Diabetologist, Medicover Hospitals, Kharghar, Navi Mumbai, recommends, ¡°If your sleep is disturbed due to cold temperatures, then ensure that you try to keep your bedroom and yourself warm. This can be achieved by using the heater, closing windows, wearing sweaters, and using a thick blanket to keep you cosy in this chilly season.¡±

¡°Avoid scrolling on your smartphone at least 20 minutes before bedtime for peaceful sleep. If you are unable to sleep at night even after doing all this, consider consulting a doctor.¡±

Here are 12 tips to sleep better at night during winters

1. Create an ambience conducive to good sleep.
2. Be sure to turn off all screens at least 1.5 to 2 hours before bedtime.
3. Ensure a cosy sleep environment for children. Choose appropriate warm bedding, including a blanket/ quilt.
4. Install a humidifier in the baby¡¯s room when practical.
5. Create a sleep routine and try to stay with it even on weekends.
6. Ensure that the baby¡¯s room is quiet and peaceful. To create a comfortable level of darkness, you may opt for blackout curtains with a night lamp, depending on the ambient light.
7. Once your child is old enough to enjoy stories, incorporate bedtime reading into their sleep routine.
8. Hydrate the child mindfully to ensure that they don¡¯t wake up frequently at night.
9. Try to include a warm sponge bath before bed for the baby to get a sound sleep at night.
10. Be sure to keep the skin adequately hydrated with liberal moisturiser use to prevent dry, itchy skin that may arouse them from sleep.
11. The little ones need to have the additional warmth provided by caps, mittens, and socks to prevent heat loss.
12. If your child has nasal congestion at night during the winter months, a slightly elevated head position along with steam inhalation at bedtime with judicious use of saline nasal drops/ spray goes a long way to ensure that they sleep more comfortably. Do not hesitate to reach out to your child's doctor for any further questions in this regard.

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