1 – Get your stress levels under control
Winter can be a joyous time of year, especially if you’re celebrating during the holidays but with these festivities can come an old enemy for your sleep patterns – stress. Whether it’s financial worries that are keeping you up at night or the thought of hosting family and friends, this can definitely be an emotionally trying period and often this is reflected in our sleep patterns. These may become more and more erratic as the season wears on, plus the January blues that can strike once all the commotion has ended.
Nevertheless, it’s important not to place too much pressure on yourself. Take a step back, take a deep breath and start to prioritise. Don’t be afraid to seek help – you can’t be expected to do everything for everyone – and make sure you’re getting some time to yourself each day. Mindfulness can be a great tool if you’re trying to calm down your frantic thoughts at nights so I’d definitely recommend checking out my blog, ‘Is mindfulness the key to a good night’s sleep?’
You could also consider herbal helpers to get your stress levels back under control. A combination of Valerian and Hops can be useful here as these have a very relaxing effect on the nervous system. You can find this in our stress remedy, Stress Relief Daytime as well as our sleep remedy Dormeasan. Just make sure you don’t take the two products at the same time!
If you want more ideas for tackling winter stress, these articles may help!
7 simple steps to help you beat seasonal stress
Breathing tips to relieve stress
2 – Look after your immune system
Nothing will disrupt your sleep patterns quite like a stuffy blocked nose and a chesty cough. Unfortunately, cold and flu viruses are out in full force at this time of year so you will need to take precautions to avoid being stricken down. That’s why taking steps to support your immune system is so important and one of the biggest ways you can do this is by taking a look at your diet.
As our Immune Expert Dr Jen Tan discuses, nutrients such as vitamin C, zinc and vitamin D can play a huge role in improving the efficiency of your immune function, making it harder for pathogens and viruses to take hold. You can find these types of nutrients in foods such as green leafy vegetables and brightly coloured fruits, however, if you need more inspiration for meal ideas, please see Dr. Jen’s blog, ‘Great winter meals for your immune system.’
What if you suddenly catch a cold or flu though – what can do you then, when it’s too late for prevention? Well, here at A.Vogel we always recommend using our Echinaforce remedies to help support your immune system and get rid of a cold or flu. There are a range of Echinaforce products to suit your needs ranging from Drops to Tablets to the Sore Throat Spray.
However, if congestion is the issue interrupting your sleep, it might help to try Sinuforce Blocked Nose Remedy or our Po-Ho Oil. Just add a couple of drops of Po-Ho oil to your pillow at night or you can dilute it in hot water and inhale the fumes to help maintain clear, cool breathing.
If you want more ideas for supporting your immune system these articles may help!
How to beat colds and flu fast
6 taste happy ways to treat a cough
8 simple ways to ease a blocked nose
3 – Consider a vitamin D supplement
Did you know that around 1 billion people worldwide are deficient in vitamin D? The UK is definitely no exception, with our bleak winters and drizzly summers. This is definitely a problem that needs to be addressed; especially when you consider the role that vitamin D can play in supporting our sleep patterns, immune system and mood.
The big problem with vitamin D supplements though, is that often they provide too much vitamin D, meaning you go from one extreme to the other. This is something that our Nutritionist Emma has spoken about in her blog, ‘Are you getting too much vitamin D?’ Ideally, a 10mcg supplement a day during winter is enough however, if you feel as though you do need a higher dose, I wouldn’t recommend going above 25mcg or 1000IU.
BetterYou’s Dlux Vitamin D Spray is a good supplement if you’re looking for a higher dose. It delivers 1000IU of vitamin D straight to your bloodstream, bypassing your digestive system. This means that it’s better absorbed compared to most vitamin D supplements and it’s extremely convenient and simple to remember.
If you want more information on vitamin D these articles may help!
5 incredible benefits of vitamin D
Does vitamin D help you to sleep?
4 – Spend a little time outside everyday
I’ve just spoken about the importance of vitamin D during the winter months but one of the major reasons that vitamin D deficiency is so prevalent is a lack of sunlight. Not only is this issue exacerbated by the winter weather but also most of us have jobs that keep us indoors during the day. This means that even if the sun does decide to show its face, most us won’t get the chance to make the most of it.
Not only is this a problem for your vitamin D intake, it could also upset your circadian rhythm. Sunlight, or lack thereof, plays a fundamental role in stimulating the production two hormones – the stress hormone cortisol, which helps you to feel more awake, and melatonin, the sleep hormone. If your exposure to sunlight is low, it could disrupt this cycle, possibly making you feel sleepier and more lethargic.
That’s why I recommend that every day (preferably in the morning) you try and spend a little bit of time outside. This could help to regulate your sleep patterns, plus it has the added bonus of allowing you to soak up more vitamin D. It doesn’t have to be anything too extreme – a brisk walk at lunch time should do the trick!
If you want more information about the important of sunlight these articles may help!
Why does the winter weather make us feel so sleepy?
Winter solstice…return of the light
5 – Think about your environment indoors
It’s inescapable that, during the winter months, you’ll be spending more time indoors to get away from the chill. The chances are that you’ll crank up heating and settle for a night in front of the television and, in moderation, there’s nothing wrong with this. However, it’s possible that your indoor environment might not be that conducive to a good night’s sleep.
Let’s take a look at the most obvious culprit – your central heating. Yes, during winter this is a saving grace when it comes to keeping your home nice and toasty but it can also leach moisture from the air around you, irritating your skin and mucous membranes, possibly leaving you more vulnerable to winter bugs like the cold and flu. Investing in a humidifier is a quick fix here but if money’s tight (as it so often is at this time of year) you could try placing a bowl of water on top of your radiator and, as the water evaporates, it should add some humidity to your home.
The next thing you need to consider is the temperature of your bedroom. I’m sure at some point you’ve gone to bed during winter only to find that your room is unbearably warm having spent most of the day absorbing all the heat coming from your radiator. A room that’s too hot can be just as disruptive to your sleep as a room that’s too cold so try to keep the temperature in your room regulated.
If you want more information about the ideal sleep environment these articles may help!
Is social media disturbing your sleep?
How to choose the perfect mattress
6 – Drink plenty of fluids
I know, I know, I’m a bit guilty of parroting this point in my blogs but that only goes to show just how important it is to keep hydrated. In the winter months, you may be more inclined to reach for a nice warming cup of coffee, or hot chocolate, or even mulled wine! And that’s saying nothing of how much our consumption of alcohol can increase around the holidays which is never good news for your sleep patterns or your liver!
So, with all this in mind, your intake of plain, old-fashioned water can be overlooked which is a shame as dehydration can wreak havoc with your immune system, digestion, skin and sleep patterns – areas of your body that are already vulnerable at this time of year. That’s why I’d recommend keeping your fluid intake top of mind this winter season. If the idea of gulping back cold water doesn’t appeal to you, you could always try heating the water up and mixing it with some fruit. A slice of lemon or sprinkle of ginger here are extremely tasty additions and may just have some surprising benefits for your health.
If you want more information about the dehydration these articles should help
Are you really tired or is dehydration making you sleepy?
10 reasons to drink more water during the menopause
7 – Give your digestive system a helping hand
Okay, so I’ve spoken at length about your immune system, your vitamin D intake and even your stress levels but it would be remiss of me if I ignored one big area that deserves some attention – your digestive system. Whether you’re indulging in a three course turkey dinner or making the most of those festive German Markets, there’s no doubt that winter is traditionally a time of year when we like to take things easy with our diet – until January rolls around at least!
However, all of these sweet treats and rich carbs can put a strain on your digestive system which often results in symptoms such as bloating, nausea, diarrhoea and constipation – not exactly good news for your sleep patterns. That’s why it’s important to try and look after your gut during the holiday season. I’m not saying you shouldn’t enjoy yourself but a few small changes here and there can make a big difference, as our Nutritionist Emma discusses here. 
It may also help to keep a bitter herbal tincture like Digestisan nearby as this may relieve a couple of the symptoms I’ve mentioned above. If occasional constipation is an issue, it's incredibly important that you drink plenty of fluids (this can nudge a sluggish bowel into action), and you could try our natural remedy for the short-term relief of occasional constipation, Linoforce granules 12 years plus.
If you want more information about how to support your digestive system these articles should help!
Dealing with IBS this holiday season
