By Susan Leigh
December can be a time when we find our commitment to discipline and good habits falling by the wayside. The Christmas weeks are often especially busy, trying to juggle social engagements, do everything, and see our various friends, family and colleagues. We may be loathe to miss out on the numerous arrangements on offer. Life at these times often involves an excess of rich food, bigger meals, consuming more alcohol, keeping irregular hours and spending more money than at almost any other time of the year.
January then arrives in a haze of resolutions, recriminations and resolve. It can feel like a very long month, full of cold dark days and nights, with too many weeks until the next pay day. Dry January is ‘a thing’ for some. It’s too cold and miserable to leave the house and giving up alcohol helps to avoid spending money they haven’t got, plus it’s good to take the opportunity to detox.
The winter months can be a time to review our commitment to good habits, whilst assessing how best to care for our health and wellbeing. Sleep definitely comes under that heading.
Ongoing surveys reveal that up to 90% of adults say they don’t get enough sleep and never feel fully rested. Yet often a few tweaks can make a big difference and improve their quality of sleep.
Here are a few positive steps to support sleeping well over winter;
Commit to a regular bedtime routine. There are times, like special occasions, when things don’t go to plan and your usual routine is dispensed with. Go with the flow, and appreciate that this happens sometimes, but then afterwards focus on reinstating your regular bedtime routine.
Wind down for a couple of hours before bedtime Turn off your tech, listen to relaxing music, read a book, have a leisurely bath or introduce a yoga practice. Avoid heavy meals, an excess of alcohol or deep, in-depth conversations late at night.
Feed your body well. Increasing numbers of us are moving away from shopping for food in supermarkets and are sourcing our food from local, organic farm shops, many of which are accessible online and provide weekly home deliveries. Their food is fresh and has the additional bonus of ensuring that farmers are paid a fair price for their produce.
Exercise and fresh air are important during the winter months. Might you be able to take a lunchtime stroll or enjoy a walk or run whilst your dinner is slowly cooking? An evening stroll could provide a welcome opportunity to connect with your partner or children and become a valued part of your regular routine.
If you have a heavy physical job, it’s good to find a way to balance the day’s exertions with some mental challenges, like quizzes, problem-solving or stimulating debate. Or if your days are filled with mental tasks, try to incorporate some physical exercise, like a walk, run, swim or gardening. Your sleep benefits when you’re both physically and mentally exercised.
Manage stress. If there’s a lot going on in your life, could keeping a journal and writing things down be a good way to clarify your thoughts? Or, if you’ve too much going on, many things that need to be remembered and you’re worried about forgetting important items writing a list can be a good aide memoir. Crossing tasks off as they’re completed can be a satisfying way to manage stress.
Ensure your bedroom is a cosy haven designed for rest and sleep. If it’s also used as a workspace, find a way to screen that area off after you’ve finished for the day. Keep your bedroom free from clutter and minimise the tech that’s kept there, choosing to charge your phone overnight on the landing.
The first cold, dark months of the year can feel lonely and never-ending. The decorations have long been taken down, there’s nothing in the diary to look forward to, and no one has any money until they’ve had a couple of paydays to clear their Christmas overspending. Acknowledge that your mood can impact your ability to sleep, so be proactive and arrange a few inexpensive dates for your diary.
Brighten your home with the addition of colour; prints, cushions, rugs can be inexpensive ways to warm your home and make it more restful. Avoid overhead lighting and instead favour lamps and candles for added ambiance. Invite people round, even for a coffee. It’s a good reason to keep your home welcoming and tidy. Or ask friends to bring their beauty products or playing cards and have a pamper evening or a games night. If they each bring a dish, you could extend the evening into a supper party.
When you introduce positive ways to relax and enjoy your home, you’ll also find your winter mindset benefits, as does your commitment to a more pleasurable way of living. Invest in yourself, your surroundings and appreciate how that relaxed approach to life benefits your commitment to sleeping well over winter.
Susan Leigh, Counsellor and Hypnotherapist www.lifestyletherapy.net