'Simple' Danish sleeping trick can help you drift off into a peaceful slumber
There’s nothing worse than tossing and turning at night, especially when you’re trying to get some quality shut-eye before a busy day.
Concerning research has shown that around one in five Brits struggle to get the recommended seven to nine hours of sleep, while one in three suffer from insomnia. This debilitating disorder is where people have difficulty getting to sleep or staying asleep for long enough to feel refreshed the following day.
The long-term effects of sleep deprivation can put people at risk of hypertension, diabetes, obesity, depression, heart attack, and stroke, warns the National Institute of Health. But if you find yourself struggling to nod off at night, sleep expert Max Kirsten has urged Brits to try the Danish sleeping method.
The technique, also known as 'hygge', creates a comfortable sleep environment by keeping the bedroom cool while using warm bedding. Max, from PandaLondon, said: "The idea is to enjoy the contrast between the cool room and the warmth of the bed, enhancing the overall sleep experience.
"It aligns with the notion that a slightly cooler room temperature, around 15 to 20°C, is conducive to better sleep for many people." This comes as Brits are starting to adopt a Scandi-style of parenting, where babies sleep in cooler temperatures as it is believed they benefit from the cold.
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The new trend has seen people keep their child's bedroom cooler by either opening windows or turning on the air conditioning. It’s common to experience a wave of drowsiness after being exposed to cold weather, which can be attributed to several physiological responses.
Max explained: "When faced with cold weather, the body engages in thermoregulation, a process that involves redistributing blood flow to maintain core temperature. Peripheral vasoconstriction occurs, narrowing blood vessels in extremities to conserve heat, which, in turn, may lead to a decrease in overall energy levels."
What’s more, cold weather and reduced exposure to natural light can influence the circadian rhythm, prompting the release of melatonin, a hormone that regulates sleep-wake cycles. "The body may also expend more energy to generate and maintain warmth in colder conditions, contributing to increased fatigue," added Max.
Hitting the hay when conditions are cold can positively impact sleep for several reasons. According to Max, these include:
Temperature regulation
The body’s core temperature naturally decreases as part of the circadian rhythm to facilitate sleep. He said: "Cooler room temperatures can support this natural temperature drop, signalling to the body that it’s time to rest."
Improved sleep environment
Some people find the contrast between a cool bedroom and warm bedding to be a key factor in creating a cosy and inviting sleep environment. Max said: "This aligns with the Danish concept of 'hygge' which emphasises creating a warm, comfortable atmosphere."
Melatonin release
Stepping outside when it’s dark can stimulate the production of melatonin. "The natural decrease in ambient light during the colder months can support the body’s natural sleep processes," he said.
The fresh air generally has higher levels of oxygen which can promote better blood circulation and oxygenation of tissues, including the brain, positively impacting sleep quality.
Max concluded: "Creating an optimal sleep environment involves finding the right balance of temperature, bedding, and other factors that contribute to personal comfort and relaxation."
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