January is a difficult month for many people, Christmas and the holidays are over, the days feel long, dark and uninspiring, and new research has found that January is also the worst month for sleep with many of us suffering with insomnia and disturbed sleep.
Blue Monday (16th January) is the name given to a day in January said to be the most depressing day of the year, however, this can be made slightly easier if you prioritise your sleep and make sure that you are doing your best to maintain a good routine.
Here, Martin Seeley, Sleep Expert and CEO of Mattressnextday shares his tips on improving sleep ahead of Blue Monday.
Support your immune system
“It’s important to keep your immune system strong during the winter months, as colds and viruses circulate, to help reduce any sleep disruption. Ensure that you stay hydrated and drink at least two litres of water per day, and eat plenty of Vitamin C-rich fruits and vegetables. Your body needs more food during the colder, darker nights, however be sure to eat healthy and still try and get as much minerals and vitamins in your diet as you can. Hearty and healthy foods are always good this time of year; broths, soups, stews are always a mood booster during winter.”
Keep stress levels low
“Although it’s easier said than done, prioritising keeping stress levels low before bed will improve your sleep quality massively. Stress can often occur in January as we begin a new year and have new challenges to face, not to mention the time spent off work during the Christmas period can make going back to work even harder. Try and keep your stress levels low to help promote a good night’s sleep. Ensure your work and social calendar is not overwhelming and you aren’t taking on too much, use this month to prioritise your health and what’s important to you. Write down any worries or thoughts that concern you, doing a ‘brain dump’ will help to alleviate these thoughts from your mind and should allow you to get a better night’s sleep.”
Increase your daily sunlight intake
“Sunlight has a wonderful effect on our mood and has been scientifically proven to help boost our energy levels and improve our overall mood. During winter, there are less hours of sunlight during the day, and so it’s super important to get outside as much as you can to get some of that all important vitamin D. During the darker mornings, getting up can become increasingly more difficult, with the lack of light making it hard to wake up our internal body clock (circadian rhythm) and you may find that your brain wants you to wake up, but your body doesn’t. You may want to consider purchasing a SAD lamp or lightbox. These essentially replicate sunlight, and are an effective way to add some light when it’s dark outside, to help you stay motivated and boost your energy and mood. You’re more likely to experience cognitive benefits such as improved concentration and memory when you wake up from light, rather than sound such as an alarm. Furthermore, it has been noted that increased light in your home helps to improve your overall well being, increase energy and productivity.”
Reduce the use of electronics at night
“Using your phone, laptop or ipads right before bed can have an adverse effect on your sleep hygiene and could promote a disturbed sleep or interfere with your sleep quality. I would recommend removing all electronics from your bedroom in the evening. Ipads, TVs and Phones should be turned off for up to an hour before you go to sleep, this allows your brain to slowly switch off and unwind. The blue light emitted from our devices can often make us feel more wired and awake, and so scrolling on your phone right before sleep is the worst thing you can do. Instead, read a book, listen to a podcast or take a long bath to help you wind down. Research has shown that females get the most benefits out of evening baths, as this is a time that they can relax, have a bit of peace and enable their body to relax before bed.”
Reconnect with nature
Reconnecting with nature and spending more time outside could be the answer to a better sleep in 2023. A study conducted in 2013 has shown that spending lots of time indoors in artificial light can disrupt the natural circadian rhythm, however increasing exposure to natural sunlight can help to reduce the consequences of that circadian disruption. So make sure to get out daily; go for long walks, runs and embrace the fresh air. “
Maintain a schedule
“During the winter months, you may find that your body needs more sleep compared to other seasons, this is because the lack of daytime sunlight can trigger your body to produce more melatonin, the hormone that makes you sleepy – so feeling tired earlier in the day is often common but completely normal. Lean in to this and if you need to have an extra hour of sleep each night, then embrace it and adjust your sleep routine accordingly, winding down earlier with a bath, a book, meditation, create a relaxed sleep environment and get an earlier night’s sleep. Changing your sleep routine and sleep habits to fulfil your body’s needs will help you to feel more energised during the day, and you may find that you are waking up in a better mood, ready to embrace the cooler, darker, yet beautiful winters day ahead.”
Exercise where possible
“It’s no secret that exercising daily can help you to sleep each night, as your body is fatigued and so is more likely to need a rest. Exercise is also the best thing you can do to help increase your energy levels, however during winter it can become increasingly difficult to find motivation to go. The best way to get over this is to exercise first thing in the morning, first of all it is light outside so you can go for a run or go to the gym during daylight hours, a morning workout can also increase endorphins, boost energy levels and help keep you motivated for the day ahead. You are also more likely to exercise if you get it out of the way first thing, as the idea of going to the gym when it gets dark in the evening can be quite hard.”
Reduce caffeine intake
“Find yourself drinking excessive coffees during the day and then struggling to sleep at night? You may need to reduce your caffeine intake. Drinking too much caffeine too late in the day can leave you feeling wired well into the evening, and whilst this may be useful if you are heading to the gym or have evening plans, you may find it harder to drift off to sleep when it’s bedtime. Try to reduce the amount of coffee you have each day, and ensure your last one is early afternoon so the caffeine has time to leave your system before you head to bed. If you’re a bit of a coffee addict, you may want to switch to decaf so you can enjoy the flavour without all the caffiene.”
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