There is nothing worse than trying to sleep when you are not warm enough. If you don’t feel like heating all winter, there are a few things you can do to help keep warm air in. Remember – you also don’t want your room to be too hot, as that’s not good for sleeping either. The ideal sleeping temperature is between 16 and 19 degrees Celsius.
We consulted sleep scientist Teresa Schnorbach, who works with the bed brand whatever (Opens in a new tab) (one of our top mattress picks), for her advice on how to keep your bedroom at the best sleeping temperature.
“It’s important to maintain a consistent temperature in your bedroom, as either too hot or too cold will negatively affect your sleep and increase the chances that you’ll wake up during the night,” she explains. Here are some easy ways to avoid the cold during the winter months for a better rest. And if you suffer from seasonal illnesses, check out our guide to sleeping with the cold, too.
1. Close the doors and add the draft exclusion tool
The first and simplest thing you can do is close your bedroom door. This will prevent cool air from unused rooms and hallways from reaching your room. Take things one step further by adding a seal at the bottom of the door to prevent any cold air creeping in.
2. Replace it with a lightweight winter comforter
“Top comforters are best for winter nights and those who have a hard time keeping warm during the cold season,” says Teresa. As a general rule, a 7 or 9 tog is good for warm summer nights, a 10.5 is perfect for between seasons (spring and fall) while you’ll want a 13.5 for winter nights.
Get the full minimalist (and our recommendations) in our best quilt guide, but one option is to opt for a 3-in-1 design, which includes two low-profile quilts that can be pushed together, meaning you can adjust your setting so it works year-round. There are also some duvets that regulate temperature naturally. For a quick fix, you can also add a blanket over the duvet to trap more of your body heat.
3. Invest in blackout curtains
One of the best things you can do to improve your bedroom for sleeping is to invest in some blackout curtains. In addition to blocking out light (another big problem when it comes to disturbed sleep), they’ll help insulate a room by providing a barrier against cold air that might make its way through a window. It’s an especially good idea if you have leaking window frames or single glazing.
4. Add a rug
“Homes without carpeting are often significantly cooler than those with carpeting,” Teresa points out. If you are not in a position to re-furnish your room at the moment, a rug should do the trick. “A thicker rug during the winter months can help insulate your bedroom for more restful sleep.”
5. Seal cracks and crevices
Don’t panic, but we’ve come to the DIY part of our advice article. “Even tiny cracks in walls or doors can have a significant impact on the amount of cool air able to enter your bedroom,” Teresa explains. “If you’re familiar with how to repair these cracks, make sure you fill them in. If the crack is deeper or more complex, or if you’re a beginner when it comes to DIY, consult a professional.”
Theresa Schnorbach
Teresa Schnorbach is a psychologist and sleep scientist specializing in clinical psychology and cognitive neuropsychology. She completed her postgraduate training in Cognitive Behavioral Therapy for Insomnia (CBT-I) with the German Sleep Society (DGSM), endorsed by the European Research Association. She works as a sleep specialist for a family brand whatever (Opens in a new tab).
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