The sleep specialist reveals 4 tips for better winter sleep

So much for a “long winter nap”.

We often struggle to sleep well in the winter because less exposure to sunlight can significantly upset our internal clock, making it harder for us to fall and stay asleep. Plus, colder temperatures and dry air can irritate the throat and nasal passages, leading to tossing and turning at night.

Respiratory therapist Fernanda Fanek, director of the Sleep Disorders Center at Jewish Valley Stream Hospital in Long Island, suggests developing a consistent sleep schedule and setting bedtime and wake-up alarms to stay on track during the winter. .

She shared four more simple solutions to sleep problems.

Drop the phone

Fanek recommends avoiding caffeine, alcohol, heavy meals and blue light near bedtime.

Caffeine is a stimulant, while alcohol can interfere with staying asleep, and a large meal can cause indigestion and restlessness.

Blue light, especially from digital devices, has been shown to significantly suppress the production of melatonin, a hormone crucial for sleep initiation.

Fanek advises not only stopping screen time before bed, but also putting your phone away from you.

“It limits exposure to blue light,” she told The Post, and “having your phone out of the way will require you to get out of bed to turn off the alarm and less likely to go back to it and snooze it multiple times. . which will help you stick to your waking schedule.”

Exercise before bed – but not too hard

Regular exercise can help regulate sleep, but vigorous exercise two hours before bed can make it harder to catch ZZZs.

High-intensity interval training (HIIT) or intense cardio, such as running or cycling, raises the body’s internal temperatures, raises the heart rate and causes the release of endorphins.

“The surge of adrenaline near bedtime can interfere with the ability to relax and unwind,” Fanek explained. “Better options in the hours closer to bed that can help reduce stress and not interfere with sleep include yoga, stretching, or a gentle walk.”

Just breathe

Fanek proposes two breathing exercises to reduce stress and promote sleep—box breathing and diaphragmatic breathing.

Breathing in the box

• Inhale through your nose for a count of four.
• Hold your breath for a count of four.
• Exhale through your mouth for a count of four.
• Hold your breath again to the count of four.

Diaphragmatic breathing

• Lie comfortably on your back, placing one hand on your chest and the other on your stomach.
• Inhale deeply through your nose for a count of two, allowing your belly to rise with each breath.
• Exhale slowly through your mouth for a count of 4, feeling your stomach muscles contract and pull in as you exhale.

Optimize your pillow position

There are so many pillows to choose from – whichever you choose, it’s important to position it so that your neck maintains a neutral position.

Your head and neck should be in line with your spine, without bending too far forward or backward, to help prevent neck pain that can disrupt sleep.

“Additional pillows can be used to rest your lower extremities so that your hips are in line to avoid any discomfort or back pain,” Fanek said.