The Season of Sleep is upon us. Here at Ava Innes we relish the opportunity to bed down, reset, and focus on nourishing sleep for the winter months ahead.
The instinct to dress our homes for autumn, to seek out the cosy in all things, is hard-wired into our system. Sleep is controlled by circadian rhythm, which is activated and controlled by exposure to natural light. When the darker nights start to draw in, our body starts to automatically switch to hibernation mode. Our body needs on average an extra 1-2 hours more sleep during this time.
We must accept that winter is a time to rest.
With shorter days and nights inevitably comes extra time spent indoors exposed to artificial light; a minefield for regulating our exposure to light, and threatening to derail circadian rhythm. And, of course, during this transitional time there are swaps to be made in the bedroom... duvet tog, warm blankets, comforting textiles.
So you can transition to winter as gently as possible, we've put together some advice and tips for dressing your bedroom and settling into a new routine for winter sleep. Follow these simple steps for blissful winter evenings, and refreshed crisp mornings...
Shop Sleep Accessories, including hot water bottles, cashmere socks, and Home Accessories such as cashmere throws, wool blankets and cushions.
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Ensure the lighting is right. Dark mornings, and dark afternoons = very, very long nights. Take note of the Scandi wisdom of ‘hygge’. We have our own version here in the Highlands, named ‘seasgair’. Warm, gentle lighting is essential to bring into our homes for winter. Make sure you choose warm ambient lighting that doesn’t emit blue light.
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Establish a new routine. Give yourself a little extra time each day to figure out the best winter sleep routine for you. It may be winding down your home gently with lighting. Lighting a candle. Or choosing to go to bed a little earlier to help you unwind.
- Keep your bedroom aired. Fresh air is one of the secret ingredients of sleep. Air your bedroom, and bedding as much as possible – either on a clothes horse by an open window, or on your line during a dry day. Your bedroom needs to stay cool for your body temperature to decrease, allowing you to slowly unwind for deep sleep. It can feel counterintuitive to turn off your radiator and open a window during winter, but once you try it and feel the benefits, you won’t want to sleep in an overheated room again. Try luxurious cashmere bed socks or a hot water bottle if you need some extra warmth. Little things each night like putting on socks before bed, or filling up a hot water bottle, will help your mind settle into a known routine that signals it's time to wind down for sleep.
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Limit screen time. Limit screen time from 8pm onwards. Ensure the settings on your phone or any other devices transition to ‘night mode’. This will help you to limit blue light exposure. Also consider switching to 'Dark Mode' in your phone to reduce exposure to artificial light throughout the day.
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Change the tog of your duvet. Sleeping with the wrong tog can either leave you overheated or too cold. We recommend an All Year Round duvet for this time of year, with the addition of a natural wool and cashmere blanket for extra cosy. Our cashmere duvets are breathable, hypoallergenic, and have powerful sleep inducing properties our customers rave about.
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Opt for natural bedding materials and sleepwear. Cashmere and wool surpass the performance of any sleep gadget. No need to charge. Hypoallergenic. Regenerative. Natural. Amazingly, it helps you to balance electrical ions within your bedroom that can disrupt sleep. All of our bedding is made from natural materials, powered by the luxurious natural properties of cashmere guard and wool.
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Moderate your caffeine intake. We’re meant to feel more sleepy around this time of year. Upping your caffeine intake works against your natural cycle. We recommend a healthy hot chocolate on an evening using organic cacao powder and your milk of choice. This beverage is packed with magnesium for cognitive function, the feel good powers of chocolate, and sleep inducing compounds.
- Optimise your waking hours. Expose yourself to natural sunlight as much as possible. If your commute takes place too early to catch the first sun, make time in your day for a walk during daylight hours. Try to get as much natural light as possible; whether that’s a gentle walk, or simply taking your cup of tea outside instead of indoors.
Discover Sleep Talk for advice, conversations, and tried and tested wellness principles for perfect sleep.
