The festive season is now in full swing which means that Jamaica similar to other parts of the world is experiencing shorter days and longer nights.

For some people, this mean more time to enjoy a restful sleep, but for others, especially those who experience sleep apnea it may mean a long and restless night.

With less daylight, our bodies’ natural rhythms can shift, and we may experience difficulties falling asleep or staying rested. But don’t worry; Our Today presents some ways to improve your sleep as the season changes.

Establish a comfortable sleep environment

Try to get breathable, warm bedding, such as a thicker duvet or flannel sheets for cold nights.

To ensure a deep sleep cycle even if the sun rises earlier than you’d like, think about using a sleep mask or blackout curtains to block out early morning light.

Keep a regular sleep schedule

Although the change in the winter season can disrupt your natural rhythm, it’s crucial to go to bed and wake up at the same time every day to ensure restful sleep. Try to keep to your routine, even on the weekends, to prevent further disruptions to your circadian cycle.

Drink warm milk or chamomile tea

Drinking some warm milk or a cup of chamomile tea before bed can help improve your quality of sleep. Research has shown that milk contains sleep-promoting nutrients such as magnesium, tryptophan and melatonin, which makes it the best option before bed. Similarly, chamomile tea has been known to treat insomnia because of its soothing and relaxing properties.

Take a shower before bed

Taking a cold shower before going to bed may also prove helpful in helping you sleep throughout the night. This helps the body to cool down, especially during rising temperatures, allowing you to fall asleep more quickly.

Wind down before bed

A healthy evening routine is essential to obtaining a good night’s sleep. The blue light that computers and phones emit can disrupt the creation of melatonin, despite the temptation to spend the winter glued to screens. Instead, try relaxing with a warm bath, reading a book, or engaging in meditation or deep breathing.