How to sleep well during the winter months

How to sleep well in winter | scooms

Don't let the winter weather prevent you from getting a good night's sleep! 

Whilst we often feel more tired during the winter months, especially after the clocks have changed we don't actually need more sleep in the winter.

The main reason for increased feelings of tiredness are linked to the reduced daylight from gloomy winter weather. Less sunlight means that your brain produces more of the hormone melatonin, which regulates the body's sleep-wake cycles. More melatonin makes you sleepy.

Here are our 5 top tips for sleeping well when it gets colder.

1. Don't overheat your bedroom

You may think that you need to crank up the heat overnight to stay warm but actually your body temperature needs to slightly decrease before you can fall asleep. Make sure your bedroom stays a cosy 18°C. You'll save some money on your heating bills too!

2. Keep exercising

It is harder to find the motivation to exercise once it's colder but exercise really does help increase the quality of your sleep and so you shouldn't neglect to stay active during the winter months. Join a class or the gym if you want to stay inside or take a brisk walk outside during your lunch break. You'll definitely feel much less groggy and tired in the mornings.

3. Don't cold comfort eat

It's always tempting to eat more warm and comforting food when it's cold and dark outside but there's no need to increase your food intake during the winter! If you want to tuck into stews, curries, etc, try to avoid eating them close to bedtime so that your body isn't still working hard to digest your evening meal when it should be settling down to sleep.

4. Avoid weekend hibernating

A cosy weekend morning curled up in your scooms duvet having a bit of extra sleep does sound like bliss but it can play havoc with your sleep. You can't catch up on the sleep that you've missed in the week and if you have irregular sleep patterns at the weekend it will affect how well you sleep during the week ahead. Try to get up at the same time every morning even if you get to sleep later than you should.

5. More light
Try to get as much exposure to nature light during the day. You can also try using a light-box when you wake up to help kick-start your circadian rhythm.

 

And of course, make sure that you have a great duvet!

 

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 Summary FAQ for sleeping well in winter 

Do you need more sleep in the winter?

No. There's no biological need for getting more sleep in the winter.

How can I sleep better in the winter?

Don't overheat your bedroom, exercise, avoid comfort eating, avoid over sleeping at the weekend and invest in good quality bedding.

What temperature should my bedroom be in the winter?

Make sure your bedroom stays a cosy 18°C. You'll save some money on your heating bills too!

 

 






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BEDDING SIZE GUIDE

DUVET SIZE & WEIGHT GUIDE

These are standard UK bedding sizes so if you know your mattress size you can easily work out which duvet size you need.

Duvet size Duvet weight UK mattress size
Single 135 x 200cm (4ft 5" x 6ft 7") All seasons - 788g
9 tog - 486g 
4.5 tog - 302g
2.5 tog - 220g
90 x 190cm
Double 200 x 200cm (6ft 7" x 6ft 7") All seasons - 1168g
9 tog - 720g
4.5 tog - 448g
2.5 tog - 320g
135 x 190cm
King 225 x 220cm (7ft 4" x 7ft 3") All seasons - 1478g
9 tog - 911g
4.5 tog - 567g 
2.5 tog - 400g 
150 x 200cm
Super king 260 x 220cm (8ft 6" x 7ft 3") All seasons - 1671g
9 tog - 1030g
4.5 tog - 641g
2.5 tog - 480g
180 x 200cm 

 

DUVET TOG RATING GUIDE

Young children can overheat so if they are old enough to be using a full size bed, we recommend using a single size 4.5 tog duvet.

 Tog rating Season / heat Feel
2.5 tog High summer / hot sleepers Light thermal insulation
4.5 tog Summer Lower thermal insulation
9 tog Spring & Autumn Cosy medium heat
All season (4.5 + 9 tog) Winter / cold sleepers Very warm

 

PILLOW SIZE GUIDE

Our pillows come in two sizes and provide medium support.

Standard  50 x 75cm
King 50 x 90cm

 

BED LINEN SIZE GUIDE

Our fitted sheets are deep fit, up to 40cm / 15.7" mattress depth. And our duvet covers fasten with large, easy to use buttons.

Duvet cover Fitted sheet Pillowcase (pair)
Single 140 x 200cm 90 x 190cm
Double 200 x 200cm 135 x 190cm 50cm x 75cm (Standard)
King 230 x 220cm 150 x 200cm 50cm x 90cm (King)
Super king 260 x 220cm 180 x 200cm

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