Whether you enjoy cold weather or not, you can’t deny how comforting it is to climb into your warm bed on a chilly winter night. You might even use flannel sheets, wool blankets, or a heating pad to make your bed extra toasty. But is it a good idea to make your bed so warm? Should you be setting the thermostat a little lower? Is it better to sleep in the cold? Today we’re exploring the ideal temperature for a restful night, how the cold might affect your sleep, and what you can do to sleep better in winter.
Is It Better to Sleep in the Cold?
If you like to crank up the temperature in your home in winter, you’re certainly not alone – but you may want to turn your thermostat down at bedtime. Is it better to sleep in the cold? Yes! As sleep specialist Dr. Christopher Winter notes, “Temperature can be the difference between a sound night of sleep and a fitful night that leaves you tired the next day.” Our body temperatures fluctuate throughout the day, reaching a peak in the afternoon, and sleep typically occurs at night, when our body temperatures are declining. According to available research, the ideal temperature for sleeping is between 60- and 67-degrees Fahrenheit. It’s particularly important to avoid temperatures above 75 and below 54 at bedtime, as they may prevent you from getting a good night’s sleep.
While a cooler room is clearly ideal for sleep, a freezing room won’t due you any favors. So if you’re tempted to turn off your heat and bundle up beneath your covers like you’re an Arctic explorer, you may want to reconsider. How can you help your body sleep well all winter long?
Winter Sleep Tips
Set your thermostat somewhere between 60 and 67 degrees Fahrenheit.
As we noted above, this is the ideal range for high-quality sleep, so resist the urge to turn up the heat! In winter, consider sticking toward the lower end of the spectrum to save money on your heating bill.
Go to bed at your established bedtime.
Winter’s shorter days and lack of light can wreak havoc on your body’s natural rhythms when it comes to waking hours and sleeping hours. To ensure you get enough sleep, create a bedtime routine if you don’t have one already. Try to go to bed at about the same time every night so that your body understands when it’s time to rest.
Soak in the morning sunlight.
Take advantage of the sun’s rays each morning if you can. Not only is it important for your body’s supply of vitamin D, but also it will help you feel more energized. Keep the blinds open in the morning, and consider taking a morning walk if you have the time.
Exercise regularly.
Although you may find it difficult to work up the motivation to exercise in winter – due to the lack of daylight, the cold temperatures, the heavy comfort food, the ice, and the snow – try to commit to a solid workout regimen. Exercise can improve your sleep quality.
Evaluate your bedding.
Some people use the same bedding all year round, but you may be more comfortable if you swap out or add a few items. You may wish to trade your cotton sheets for flannel, or a thin blanket for a thicker one. Or, you could add a few more layers of bedding (a comforter, blankets) to ensure you stay warm enough. Whatever works for you!
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Spring will be here before you know it, but consider using these handy sleeping tips to make the last weeks of winter more comfortable. Sweet dreams!
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