The secret to a great night's sleep

How to tackle your circadian rhythm in the winter months

As winter approaches you may start to notice tiredness more than in the summer months. As the days become shorter and the darkness seems to become unavoidable, our bodies instinctively remind us that we are tired.

If you've ever noticed that you tend to feel tired at the same times each day, you have your circadian rhythm to thank. You may wonder what this is exactly? Well, in short this is your 24-hour internal clock that constantly runs in the background of your brain, shifting between tiredness and alertness at regular intervals. As we are exposed to more nighttime in the winter months, our circadian rhythms become more predominant to our senses, making us feel more prone to tiredness.

For most adults, the biggest dip in energy happens in the middle of the night (somewhere between 2am and 4am) and just after lunchtime (around 1pm to 3pm). Those times may differ if you're naturally a night owl or a morning person. You also won't feel the dips and rises of if you're all caught up on sleep.

With this in mind, it is very important to sleep well during the cold winter months to avoid dips in energy during the day. If you are sleep-deprived you'll notice bigger swings of sleepiness and alertness. Here are our top tips for securing a good night's sleep on a chilly night:

  • One way you could prepare for these cold nights is to increase the number of layers you're wearing, or switch to pyjamas of a different fabric. Be careful not to be too layered as we need cool environments to sleep.

  • Safety blankets are an easy and effective way to ensure you're snug and warm these cold nights. Although the prime benefit of an electric blanket is to provide warmth, there are also benefits that come with using an electric blanket. People who suffer with aching muscles and joints can often experience difficulty sleeping. Another benefit of a heated blanket is that the heat can help ease the aching. It is advised that before sleeping you unplug the blanket to prevent the risk of it overheating and becoming a fire hazard. No matter if you have a single bed, double bed, king size bed or a superking, a safety blanket might be for you.

  • Take winter into your own hands and ensure the tog rating of your duvet is up to scratch. The higher the tog rating the warmer you will be, for winter a 13.5 tog duvet is recommended for maximum heat retention. 'Tog' rating is the effectiveness of a material's thermal insulation, the filling of the duvet and its ability to trap air and in turn provide more warmth, determines what tog rating a duvet will receive.  

At Silentnight, we know the secret to a great night’s sleep

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