Sleep Hygiene: How to Improve Your Sleep This Winter
As the chill of Maltese winter envelops us, many of us seek cozy nights paired with truly restful sleep. Yet, achieving quality rest during the colder months can be a challenge. The long nights and short days of winter often disrupt our routines, making it harder to sleep well. So, how can you ensure a good night’s sleep this season? Let’s dive into practical tips to enhance your sleep hygiene.
Why Sleep Hygiene Matters
Sleep hygiene means adopting healthy habits and creating an environment that promotes uninterrupted, restful sleep. Experts recommend that adults aim for 7–9 hours of sleep per night. However, over 30% of people globally struggle with insomnia or poor sleep quality. In Malta, our fast-paced lifestyles, frequent screen use, and seasonal changes can make this even more challenging.
Prioritizing good sleep hygiene helps you stay mentally sharp, strengthen your immune system to ward off winter colds, and boost your mood and overall health.
Practical Tips to Sleep Well This Winter
1. Create the Perfect Sleep Environment
Transform your bedroom into a sanctuary. Use blackout curtains to eliminate light, maintain a cool room temperature between 15–19°C, and invest in comfortable bedding to stay warm without overheating. A peaceful sleeping environment encourages deep, uninterrupted sleep, setting the stage for a well-rested morning.
2. Wind Down with a Calming Routine
How you prepare for bed impacts how well you sleep. Step away from screens at least an hour before bedtime and unwind with relaxing activities like reading or meditating. Incorporating consistent habits into your evening ritual helps signal to your body that it’s time to rest.
Must-Try: Yogi Tea Bedtime. This natural sleep aid is packed with calming herbs like chamomile and valerian to help you drift off peacefully.
3. Breathe Easy for a Good Night’s Sleep
Dry or stuffy winter air can disrupt your rest. Keep nasal passages clear with a good nasal spray, especially during colder months when indoor heating can dry out the air. Clear breathing supports a better night’s sleep by minimizing discomfort and interruptions.
We Recommend: Sterimar Nose Hygiene. Made with natural seawater, this spray cleanses and hydrates your nasal passages, promoting easier breathing while you sleep.
4. Build a Consistent Sleep Schedule
Stick to a regular bedtime and wake-up time—even on weekends. Over time, this helps regulate your internal clock, making it easier to fall asleep and wake up refreshed. Consistency trains your body to optimize its natural sleep cycle.
5. Make Smart Food and Drink Choices
Avoid heavy meals, caffeine, and alcohol close to bedtime. Instead, opt for a light snack if needed, like a banana or yogurt, to avoid hunger disrupting your rest. Staying mindful of what you consume in the evening is key to quality sleep.
6. Stay Active During the Day
Regular exercise boosts sleep quality, but avoid high-intensity workouts late in the evening. Gentle yoga or stretching can relax your body before bed, helping you transition into a restful state more smoothly.
Products on Botika.mt That Will Help You Sleep Better
Yogi Tea Bedtime
This natural sleep aid contains soothing ingredients like chamomile and valerian to support relaxation and restful sleep.
Sterimar Nose Hygiene
Clear nasal passages with this natural seawater spray, ideal for reducing wintertime breathing discomfort.
Neostrata Exfoliating Mask 75mL – botikashop
Treat your oily skin with a gentle yet effective exfoliator that helps minimize the appearance of pores while improving skin complexion and clarity.
NEOSTRATA HYALURONIC LUMINOUS LIFT 50G F30268X
This cream is Ideal for anyone seeking hydration with plumping and skin discolouration benefits in a lightweight gel cream formula.