Nighttime Tips for Soothing Winter Stiffness

Cold weather often brings more than just frosty mornings and snow-covered landscapes—it can also lead to stiffness and soreness in the muscles and joints. The drop in temperature can cause muscles to tighten, making it harder to relax and unwind, especially before bed.

Fortunately, incorporating simple nighttime routines can help ease winter stiffness, preparing your body for restful sleep and waking up refreshed.

Use Heating Pads for Targeted Relief

Heating pads are a quick and effective way to relieve stiffness in specific areas. The warmth helps increase blood flow to tight muscles, promoting relaxation and reducing discomfort.

• How to Use: Apply a heating pad to stiff areas such as your back, neck or shoulders for 15 to 20 minutes before bed. Be sure to use a low or medium setting to avoid overheating or burning your skin.
  
  
• Bonus Tip: Opt for electric heating pads with automatic shut-off features for safety and convenience. If you’re worried about the fire risks posed by powered heating pads, you can use microwavable heating wraps filled with rice or flaxseed.

Take a Warm Bath with Epsom Salts

A warm bath is one of the most relaxing ways to combat winter stiffness. The heat of the water can help loosen muscles, while the buoyancy reduces joint pressure. Adding Epsom salts to your bath enhances the benefits by infusing magnesium into your skin, which is known for its muscle-relaxing properties.

How to Maximize the Benefits of a Warm Bath:

• Soak in water heated to a comfortable temperature (around 92 to 100°F).
• Add one to two cups of Epsom salts to the bath and soak for at least 20 minutes.
• Light some candles or play soft music to enhance the calming atmosphere.

Practice Gentle Stretches

Stretching before bed can help loosen stiff muscles and improve flexibility, reducing discomfort caused by cold weather. Gentle stretches also signal to your body that it’s time to wind down, enhancing your overall relaxation.

Winter-Friendly Stretches

• Child’s Pose: Kneel on the floor, extend your arms forward and lower your forehead to the ground. This stretch relieves tension in the lower back and hips.
  
  
• Cat-Cow Stretch: Start on your hands and knees. Alternate between arching your back (Cow) and rounding it (Cat) to release tension in the spine and shoulders.
  
  
• Seated Forward Fold: Sit on the floor with your legs extended. Reach forward toward your toes, keeping your back straight. This stretch eases tight hamstrings and lower back tension.
  
  
• Neck Rolls: Sit comfortably and slowly roll your head in a circular motion, pausing in areas where you feel stiffness.

Spending just 10 to 15 minutes stretching can make a significant difference in reducing soreness and promoting restful sleep.

Dress for Bed in Clothes That Are Warm and Comfortable

Wearing the right clothing to bed is crucial for staying warm without feeling constricted. Opt for breathable, soft fabrics like cotton or bamboo, which help regulate body temperature while keeping you cozy. Wear socks to bed if your feet tend to get cold. Warm feet can improve overall circulation and help you fall asleep faster.

Layering blankets or quilts can allow you to adjust warmth easily without the need to dress in multiple layers that can be cumbersome and disruptive to remove if you wake up feeling too hot in the middle of the night.

Hydrate Throughout the Day

It’s easy to forget to drink water during colder months when you’re less likely to feel thirsty. Dehydration can worsen muscle stiffness, which is why it’s important to stay hydrated even if you don’t feel the need to drink water.

Sipping on herbal teas like chamomile or ginger in the evening can keep you hydrated while also providing soothing warmth.

Create a Comfortable Sleep Environment

A comfortable sleep environment is the foundation of a good night’s rest, especially when your body needs to recover from winter stiffness. Your mattress, pillows and bedding all play a role in promoting relaxation.

• Upgrade Your Bedding: Invest in high-quality bedding designed for comfort and support. Look for sheets, pillows and comforters made from cozy, soft fabrics.
  
  
• Choose the Right Mattress for Your Body: Your mattress choice should be primarily based on your preferred sleep position and body type. Be sure the mattress you sleep on promotes proper alignment for your neck and spine
  
  
• Temperature Control: Keep your bedroom at a slightly cooler temperature (around 65°F) and rely on layers of bedding to stay warm without overheating.

Wake Up Refreshed With Our High-Quality, Locally Made Mattresses

If you’re in need of a top-notch mattress that will promote optimal sleep, visit one of our Twilight Bedding showrooms. We handmake our mattresses locally here in Spokane and can customize our many available options to meet your unique comfort needs and optimize your sleep quality.

Shop Twilight Bedding today and make winter stiffness a thing of the past. Visit us or call our North Spokane Showroom at (509) 413-2431 or our Spokane Valley Showroom at (509) 926-2333.