Winter time disrupts sleep patterns

The transition to winter time can disrupt sleep patterns by affecting the circadian rhythm, the internal clock that regulates wakefulness and sleep.

Optimal room temperature improves sleep

Maintaining the right room temperature is crucial, as excessive heat can delay falling asleep and cause nighttime awakenings. The National Institute of Sleep and Vigilance (INVS) recommends an average room temperature of 18 °C. Lowering the heating by 1 °C can reduce energy consumption by approximately 7%, according to Ademe.

Choosing the right bedding materials

Adapting bedroom textiles is also important for comfort. A winter blanket with appropriate filling material, such as down, wool, or polyester, should be used. Sheets and pillowcases should be made of natural and breathable materials like cotton or linen to absorb sweat and prevent dampness. For couples with differing temperature preferences, using individual blankets can help accommodate both partners' needs.

Creating a dark sleeping environment

Creating a dark environment in the bedroom promotes the secretion of melatonin, a hormone that aids in falling asleep. This can be achieved by closing blinds or installing blackout curtains. Additionally, electronic devices should be turned off or unplugged during the night, with lights covered in opaque tape if they must remain on.

Adjusting lighting for better sleep

Adjusting the lighting atmosphere can also improve sleep. According to the Health Insurance, dim and warm lighting facilitates falling asleep, unlike intense and cold lighting. Using indirect light sources such as bedside lamps, wall sconces, or small table lamps with bulbs ranging from 2,200 to 2,700 kelvins (K) and adjustable intensity can help create a more conducive environment for sleep.

Limiting screen use before bedtime

Removing screens from the bedroom is recommended, as using devices like televisions, phones, or tablets before bedtime can interfere with sleep. Replacing phone alarms with a classic alarm clock can also help. Exposure to daylight in the morning is advised to promote the synchronization of the biological clock, according to the INVS.