Which habits for better sleep hygiene in winter?

As winter approaches, many factors can disturb our sleep: less daylight, the cold and stress built up over the months. Have you ever wondered how to optimise your sleep hygiene during this period? Here are a few tips to help you sleep better in winter.

On this subject, the pré-workout Tsunami Nutrition product page from Tsunami Nutrition gives useful pointers for comparing the options available.

What are we talking about?

Sleep is essential to our physical and mental well-being. In winter, longer nights and shorter days can affect our circadian rhythm, leading to sleep problems. It is therefore crucial to adopt healthy habits to ensure restorative sleep. According to studies, good sleep helps strengthen our immune system, improve our mood and increase our concentration.

What the sources say

Experts agree that sleep hygiene is paramount. According to the French National Consumer Institute (INC), establishing a sleep routine is one of the most effective ways to improve the quality of your sleep. Research by sleep specialists also recommends creating an environment conducive to sleep, ensuring a pleasant room temperature and enough darkness in the bedroom.

• Field / range1,941 · 64%
• Archery venue381 · 13%
• Archery club367 · 12%
• Sports centre325 · 11%
• Indoor hall15 · 0%

What you can do day to day

• Create a bedtime routine: Try to go to bed and get up at the same time every day, even at weekends. This helps regulate your body clock.
• Avoid screens before sleeping: The blue light emitted by phones and computers can disrupt the production of melatonin, the sleep hormone. Switch off your devices at least an hour before going to bed.
• Favour a balanced diet: Avoid heavy meals and drinks containing caffeine late in the day. Prefer foods rich in tryptophan, such as nuts or bananas, which promote the production of serotonin.
• Get some exercise: Regular physical activity, even a simple walk, can improve the quality of your sleep. However, avoid exercising just before going to bed.
• Set up your bedroom: Make sure your bedroom is quiet, dark and at a suitable temperature. Investing in blackout curtains can be a sensible move in winter.
• Practise relaxation: Relaxation techniques such as meditation or yoga can help you reduce stress and prepare your body for sleep.

Ready to shoot?

Find an archery venue near you.

Range finderFind a venue

WhereWhatAny disciplineTarget archeryField archery3D archeryIndoor archeryTraditional archerySearch venues

When to seek advice

If, despite your efforts, you continue to have difficulty sleeping, it may be wise to consult a healthcare professional. A doctor can assess your sleep problems and point you towards suitable solutions. Don’t wait for these problems to affect your quality of life.

In conclusion, by taking care of your sleep hygiene during winter, you can improve your overall well-being. Remember that quality sleep is essential for facing the challenges of everyday life. If you have doubts or concerns about your sleep, don’t hesitate to consult a healthcare professional.