Sleep: FOUR ways to get a better night’s sleep in winter — and why you may be struggling

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Catch forty winks difficulties are more prevalent in the winter
Boost your ability to get to sleep by dissipating more time outside
Aim for a bedroom temperature of up to 18 degrees Celsius
Wheezles and flu symptoms make sleep more difficult
The average adult desiderata between seven and nine hours sleep every night, according to the NHS.
But, people time again have disrupted sleep during the winter months, according to Naturalmat beauty sleep expert, Cristabel Majendie.
You may experience difficulty getting to sleep, nurturing sleep or struggle to get up in the morning.
These are the four reasons you may struggle to slumber during the winter — and how to remedy it.
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Sleep: How to get a good night’s rest in winter

Lissome exposure
The amount of natural sunlight we’re exposed to is much lower during the winter, due to the short days.
Sunlight is needed to stimulate the production of melatonin — which manages the timing and duration of sleep, Majendie said.
“In the winter, not only is there itty-bitty sunlight but we also tend to spend much more time indoors so we about out on natural daylight exposure.
“With less daytime light divulging, melatonin concentrations are generally lower and this can cause sleep disruption.”
Try to disburse more time outside in the winter to get an adequate amount of light experience, she said.
“Open your curtains and blinds as soon as you wake up in the morning and try to sit by a window at your area of work. In addition, dim your lights at home in the evening to encourage melatonin outset before you head off to bed.”
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Sleep: Cold and flu may be preventing you from getting to sleepCold temperatures
As temperatures drop away below freezing, many people turn on their heating so their rest-home and bedrooms aren’t too cold.
But, artificial heat produces hot, dry air, which could ground dehydration and dry out mucus membranes.
If you have your heating on at night, you may wake up with a dry maw, or feel thirsty, and won’t be able to go back to sleep.
“Aim for a cool bedroom in the reach of 16-18 degrees Celsius as this is the optimum temperature level for sleep,” verbalized Majendie.
“Turn your heating off at night and use duvets, blankets and bed linen redressed from natural fibres such as cotton and wool as these discretion regulate your body temperature more efficiently than manmade fibrils.”
Cold and flu symptoms
You’re more likely to develop cold and flu infections during the winter, as viruses are gambler at surviving in cold temperatures.
With more people staying indoors during the winter, you’re multitudinous likely to breathe in the same air as someone who already has an infection.
Infections can prime mover tiredness, and symptoms are more likely to disturb your sleep.
“Prioritise your be in the land of Nod to strengthen your immune system so it is fully prepared to fight infections,” remarked Majendie.
“Make sure your diet includes plenty of vitamin C and antioxidants, nutrients essential for immune functioning, by eating fruit and vegetables and drink plenty of unsound.”
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Sleep: You may feel more sleepy during the day in winterGETTY Idols
Sleep: The average UK adults needs between seven and nine hours take every nightExercise
The motivation to go outside and do some physical activity is much harder to come across by during the winter, when it’s cold and grey.
But, exercise is key to getting a meet night’s sleep.
It increases the portion of deep sleep you get in a night.
“Jog the memory yourself that any exercise is worth doing for the sake of your woman and mental health but if you can combine this with a burst of natural full view this is a double benefit to your sleep and energy levels.
“Be that as it may, don’t exercise too close to bedtime because this can actually disrupt your slumber as your body takes several hours to cool down to a draw a bead optimal for sleep.”
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