Long, cold winter nights instinctively make us feel like hibernating. With the rain lashing on the window and the wind battering at the door, the desire to go outside and socialise can be replaced by a need to nest and rest. However, money worries will keep more people awake than ever before this winter, with the credit crunch hitting our sleep as well as our bank balances.

More than a quarter of people cite financial concerns as being a main factor which stops them from getting a good night’s sleep, with emotional stresses and strains also major obstacles between women and quality sleep, according to research from nocturnal cramp treatment Crampex.

Cosy nights in can be a great opportunity to properly recharge the batteries, catch up on sleep and boost your immune system to cope with an onslaught of cold weather and winter bugs.

It is essential though that you have all the elements in place to do this effectively – and that you don’t just shut yourself off from the world after dark. The wrong home environment could mean that quality rest and sleep gives way to junk sleep as we worry about what’s going on outside, struggle to stay warm and comfy, or worry about spending extra pounds.

Dr Chris Idzikowski of The Edinburgh Sleep Centre says “There are many different reasons for people not sleeping well, from money worries and emotional stress, to nightmares, snoring partners and leg cramps. More than half of UK adults say they feel tired all the time and most would love to get more sleep.

“Over the long winter nights, it is essential for people to properly recharge their batteries at night to help them rest properly, boost their immune system and minimise the chances of them suffering ill effects from the lack of sunshine.

“Good quality, uninterrupted sleep is essential for our well-being. Without it, we will not perform as well each day and not cope as well with life. By following just a few simple dos and don’ts though, people can drastically improve their chances of enjoying a good night’s sleep this winter.”

One of the main tricks is to tackle the causes of issues which might be playing on your mind, like financial worries, work stresses or health issues. By addressing these things rather than shying away from them, the chances of a quality sleep are dramatically improved. Relying on poor quality sleep will have the same negative impact on your mind, body and wellbeing as low grade depression.

As part of Sleep Disturbance Month, highlighting the benefits of a good night’s sleep and how to get quality rest, we looked at some simple ways to stay cosy and make the most of a winter’s rest:



Wrap up

A lot is made of older people needing to keep warm over winter, but in reality it is essential for everyone. If you are cold, you are more likely to be bad tempered, show signs of depression and have interrupted sleep, so we must stay warm – but not too warm.  Wear layers of clothes to both keep in heat and so that you can remove items if you become too warm. Ensure your ankles and wrists stay covered. When you go out, make sure you dress up against the elements with a hat, scarf and gloves when necessary. And when you are in bed, make sure you keep warm but don’t get too hot as this will affect your sleep.

 

Efficient heating

When was the last time you got your boiler serviced? Ensuring your central heating is working efficiently can save you money, help your house to stay warm and minimise the risk of dangerous carbon monoxide leaks. Getting a qualified engineer to service your boiler is a cost-effective way of saving money over the winter months.

 

Make your bedroom a sanctuary

Ensuring that your bedroom is somewhere relaxing and free from stress is essential for a cosy, quality night’s sleep. This doesn’t mean going out and spending money ona room makeover. All you need to do is ensure your boudoir is clutter-free, well-ventilated and benefits from soft lighting. Get rid of unnecessary electrical appliances – particularly your TV – and make sure that those you do keep don’t have bright standby lights or make a buzzing sound that could interrupt your slumber.

 

Don’t worry

Research shows that worrying about finances, work or emotional issues are the mostcommon reasons people give for keeping them awake at night. Health issues also cause sleepless nights. Common health issues, like night cramps, can be tackled with over-the-counter remedies. On the financial front, you could be entitled to additional help with bills over the winter, or at the least get free advice on how to make your house more energy-efficient. Check out sites like www.warmfront.co.uk on the internet.

 

As little as eight minutes of exercise, three to four times a week, can boost your happiness levels and ward-off feelings of anger, tension and sadness. A 30-minute workout, three times a week, has been proven to be just as effective as anti-depressants. This could involve taking up a new sport over the winter evenings at your local sports centre or gym. Alternatively, you could get active with a game like Nintendo’s Wii Fit which helps you exercise in your own front room, enjoy a game of Twister with your family or get stuck into a home karaoke session.

 

Staying in with friends

Staying in is the new going out – again. You don’t need to do it on your own though. Invite friends round for a themed evening, involving food and activities. Take time to catch up with family by inviting them to come over for the weekend. Having the company, doing something stimulating and not spending money go out will all help towards a sense of well-being.

 

Cuddle up with a loved one

The best things in life are free. What better way is there to spend a cold winter’s evening than cuddling up on the sofa with your loved one?

 

Sleep Disturbance Month is backed by Crampex tablets, the over-the-counter remedy for night cramps, which affect more than 13 million people every year in the UK.

Nocturnal muscle cramp is now among the biggest factors affecting sleep for adults in the UK, with over 20% of UK people regularly suffering from the painful condition - which occurs when a muscle suddenly contracts or spasms. In most cases the exact cause is not known, but it can be linked to factors such as poor circulation, tiredness, muscle tightness, dehydration, poor posture or a calcium deficiency. 

 

Crampex is the only product available without prescription for the prevention and treatment of muscle cramp. Crampex costs from £4.55 for a pack of 24 tablets and is available over-the-counter from pharmacies.  Always read the label.

 

For further tips and further information on how to get a good night’s sleep visit www.goodsleepadvice.com