How to Power Nap Like a Pro This Winter

With colder days leaving us feeling drained, many of us are tempted to nap during the day. However, Rex explains that effective napping is all about timing and duration.

“Feeling as though we’re getting less sleep overall can encourage the urge to nap,” says Rex, “Try to nap in the early afternoon, ideally before 3 p.m. Keeping naps short—between 20 and 30 minutes—prevents you from entering deep sleep, which can leave you groggy upon waking.”

Five Expert Tips for Better Winter Sleep

The sleep experts at Happy Beds share five things that you can do to improve your sleep this winter:

Nap in the early afternoon

If you feel the urge to nap, aim to do so before 3 p.m. A quick 20-30 minute nap during the post-lunch slump can recharge you without disrupting your nighttime sleep. Longer naps increase the risk of experiencing sleep inertia, along with the grogginess and disorientation you feel after being abruptly woken from deep sleep.

Get outside in daylight

Exposure to natural light is essential for regulating your circadian rhythm, which helps maintain a balanced sleep-wake cycle. Spending just 20 minutes outside each morning can boost your serotonin levels, supporting better sleep quality at night.

Try drinking your morning coffee outside to achieve this. Natural light boosts serotonin levels, improves mood, and sends signals to your body to stay alert – which is especially crucial in winter, when daylight hours are shorter.

Wake up at the same time every day

Keeping a consistent wake-up time, even on weekends, helps to maintain a steady sleep routine. This consistency allows your body’s internal clock to stay in sync, reducing the chance of waking up groggy or experiencing sleep inertia. The more stable your schedule, the easier it becomes to fall asleep and wake up feeling refreshed.

Avoid large meals before bed

Eating a heavy meal too close to bedtime can cause indigestion or discomfort, which can interfere with your sleep quality. To increase restful sleep, it’s best to have your last meal at least two hours before going to bed. Focus on lighter, sleep-friendly snacks if you’re hungry in the evening, such as a small portion of yogurt or nuts.

Adjust your bedding for the season

As temperatures drop, it’s important to create a comfortable sleeping environment. Aim to keep your bedroom cool, around 18°C, and switch to a heavier duvet or add layers to stay warm without overheating. Proper bedding helps you maintain the ideal body temperature throughout the night, preventing disruptions to your sleep cycle.

Winter can disrupt our sleep routines, but with a few simple adjustments, it’s possible to beat seasonal fatigue.

For more sleep tips, visit http://www.happybeds.co.uk