New Year’s Mood Boosters
After all the excitement of Christmas and New Year, the return to normal life can feel like a slump for many people. The January blues are a real phenomenon that affects a significant number of people each year. This low mood can have an extremely detrimental effect on sleep, which is the last thing you need.
Sleep is an essential part of looking after our mental health and fighting those January blues. Here, TEMPUR® explores ways you can sleep better and boost your mood this year.
Do Dry January
Dry January is a health kick that has fast become a staple of many people’s start to the year and cutting out alcohol is indeed very beneficial to your sleep. Although a few drinks can seem like a nice way to relax after a hard day at work, alcohol can negatively affect your sleep hormones and has been linked to disrupted sleep patterns and snoring. A dry January, or perhaps even the whole winter, is therefore a good idea if you’re worried that sleep issues are contributing to your January blues.
Control Your Light Intake
Light is inextricably linked to sleep. Sunlight causes the release of hormones in the brain that give humans energy and alertness. The issue is that the days are shorter in winter, so you get less sunlight and smaller quantities of these energy-inducing hormones. This contributes massively to the January blues, as it can leave you feeling tired and confuse your body, so that you may even find sleeping difficult.
To beat the January blues, it is therefore important for you to maximise your sunlight intake during the daylight hours. This will help you to feel more energetic throughout the day and to sleep better at night.
Minimise Your Exposure to Screens
To sleep well at night, it is often helpful to minimise your light exposure at night, especially from screens. The blue wavelengths of light emitted by electronic devices can mimic the effects of sunlight in your brain, causing you to feel awake. This should be avoided where possible to achieve a peaceful night’s sleep.
Establish a Sleep Routine
A routine is useful in obtaining a good night’s sleep, as human brains function better with familiar patterns. Establishing a set of pre-bed activities, which you can repeat daily, means that your brain can learn to recognise them as signals to begin preparing for sleep.
Relaxing activities such as reading, taking a bath or listening to some calming music are all great choices for your bedtime routine. Crucially, try to start these activities and get to bed at the same time every day, so your body can master its new routine.
Perfect Your Sleep Environment
A relaxing sleep environment is important to maximising the quality of your sleep. A cool but comfortable temperature is a significant element of this. This signals to your brain that it is time to sleep, as there is an association between a lower temperature and the night-time.
Another important aspect of your sleep environment is your bed and a comfortable mattress and pillows are crucial. TEMPUR® mattresses and pillows are designed using highly advanced sleep technology. The innovative TEMPUR® material moulds to the curves of your body to create the ultimate sleep experience, providing both pressure-relieving support and luxurious comfort.
Finally, reduce the amount of light in your bedroom. This is especially a problem for people that live in urban areas that are significantly affected by light pollution. Investing in high-quality curtains or blinds will reduce the amount of light from outside, helping you to get a better night’s sleep and defeat those January blues.
Do you have experience in coping with the January blues? Do you have any tips for getting a better sleep? Let us know in the comments section below…