10 COLD WEATHER SLEEP TIPS
And 3 Common Mistakes To Avoid
When temperatures drop, getting a good night’s sleep can become a challenge. Winter nights are often synonymous with chilly toes, dry skin, itchy noses and throats, and disrupted sleep.
If you are wondering how to make the most of the colder months while staying cozy, you are in the right place. This article nucovers actionable cold weather sleeping tips to help you rest better and wake up refreshed for a high-quality winter (even if really, you are dreaming of palm trees).
Table of Contents
Why Is Sleeping in Cold Weather Challenging?
Cold weather can significantly impact your sleep quality. Here are some common reasons:
Temperature Fluctuations: Drastic changes between outdoor and indoor temperatures can leave you feeling too cold or too warm.
Dry Air: Winter air often lacks humidity, causing discomfort such as dry skin, irritated sinuses, scratchy throats, and disrupted sleep.
Poor Insulation: Drafty windows or inadequate bedding can make it hard to maintain a consistent and comfortable sleeping temperature.
Understanding these challenges is the first step toward optimizing your winter sleep.
Ideal Sleeping Temperature for Winter
Experts recommend maintaining a bedroom temperature of 60-67°F (15-19°C) for optimal sleep. This range helps regulate your body’s core temperature, promoting deeper and more restorative sleep. While those temperatures may be hard to reach in scorching summer, they are thankfully easier to attain in the winter.
Use a thermostat to monitor and control the room temperature.
Invest in a smart thermostat that adjusts automatically based on your sleep schedule.
- Bring in an energy-efficient space heater to lower your power bill without having to heat your entire home to those temperatures.
Top Cold Weather Sleeping Tips
Your goal on cold winter nights, is to stay warm and cozy without overheating. This will include picking the correct materials and layering bedding to ensure you maintain control of how you feel, and your body has a change to auto-regulate its own temperature.
1. Layer Your Bedding Strategically
The right combination of bedding can make a significant difference in staying warm without overheating.
Key Layers to Consider:
Base Layer: Start with breathable, moisture-wicking sheets such as flannel or organic cotton.
Middle Layer: Add a lightweight quilt or blanket for insulation.
Top Layer: Use a thick duvet or comforter filled with down, down alternative, or wool.
2. Choose the Right Mattress
A mattress can play a surprising role in keeping you warm during cold weather.
Memory Foam Mattresses: These retain body heat better than innerspring mattresses and provide cozy sleep in the winter.
Latex Mattresses: Naturally temperature-regulating and ideal for winter, latex mattresses provide comfort and support and help your body self-regulate its temperature.
Mattress Toppers: Add an extra layer of warmth and comfort with a wool or memory foam topper.
3. Wear Cozy Sleepwear
Selecting the right pajamas can prevent nighttime chills.
Opt for fabrics like fleece, flannel, or thermal cotton.
Avoid synthetic materials that don’t breathe well. Favor organic and natural materials instead.
Consider wearing socks to keep your feet warm, as cold extremities can disrupt sleep. Again, organic or natural materials work best – avoid thick fleece winter socks to limit sweat and potential skin issues.
How to Create a Warm Sleep Environment
1. Seal Drafts and Insulate Your Room
Drafts can quickly cool down a room. Take steps to seal them effectively:
Use weatherstripping tape around windows and doors to block cold air from entering inside your home. This will be beneficial on hot summer days as well.
Add heavy, thermal curtains to windows to block out cold air and add an extra layer of protection to your room.
Use a draft stopper at the base of your bedroom door.
2. Use a Humidifier
Cold air is often dry, which can cause discomfort and disrupt sleep. A humidifier does not have to cost a lot of money, and helps by:
Adding moisture to the air to combat dry skin and nasal passages.
Making the room feel warmer without increasing the thermostat.
Reducing static electricity that often accompanies dry winter air.
3. Add a Heated Blanket or Heating Pad
Heated bedding can be a lifesaver on frigid nights.
Electric Blankets: Warming blankets offer adjustable heat settings for personalized warmth and can help you quickly get warm as you first lay in bed.
Bed Heating / Cooling Devices: Bed heating (and cooling) devices are our favorite way to stay warm and cozy on cold nights. A little more of an investment, depending on your choice of device, but the most efficient way to help your body maintain the perfect sleep temperature all night long.
4. Opt for Rugs or Carpets
Cold floors can make your room feel chillier than it is. Adding a thick area rug or carpet can:
Insulate the room by trapping heat.
Keep your feet warm when stepping out of bed.
Foods and Drinks That Promote Warmth and Relaxation
What you consume before bed (food or drinks) can affect your ability to stay warm during the night. Try these for a cozy cold weather night:
Warm Herbal Teas: Chamomile, ginger, or peppermint tea can soothe and warm your body.
Foods Rich in Magnesium: Almonds, bananas, and spinach promote relaxation and improve circulation.
Avoid Alcohol and Caffeine: These can disrupt your body’s temperature regulation.
Tips for Falling Asleep Faster in Winter
Cold weather can make it harder to drift off. Here’s how to fall asleep quickly:
1. Take a Warm Shower or Bath
A warm shower raises your core temperature temporarily. Once you step out and cool down, your body signals that it is time to sleep, helping you ease into sleep quickly.
2. Use a Weighted Blanket
Weighted blankets are one of our favorite bedding item all year round, for the entire family, but extra special on cold winter nights when you are craving that warm and cozy hug. They provide deep pressure stimulation, which can:
Reduce anxiety and stress.
Mimic the feeling of warmth and security, helping you feel held and drift to sleep more easily.
3. Stick to a Consistent Sleep Schedule
Shorter daylight hours can disrupt your circadian rhythm. Combat this by:
Going to bed and waking up at the same time every day.
Using a sunrise alarm clock to simulate natural light in the morning.
- Use our 7-to-10PM bedtime routine schedule for adults to help you create a climate of peace and quiet around your bedtime.
Avoid Common Cold Weather Sleep Mistakes
1. Overheating Your Room
Noone loves walking into a cold room and laying in a cold bed… but while it is tempting to crank up the heat, excessive warmth can make you restless. Stick to the recommended temperature range of 60-67°F.
2. Wearing Too Many Layers
Over-layering can cause sweating, which may leave you feeling colder when the moisture cools down. Opt for breathable fabrics and lightweight layers. While thick fleece may feel amazing early on in the night, it is often made of polyester (a plastic residue), which is not breathable and will lead to night sweats and other skin ailments. Opt instead of natural and organic materials likes organic cotton, Tencel lyocell, bamboo or eucalyptus.
3. Neglecting Hydration
Winter’s dry air can dehydrate your body. Drink plenty of water during the day to stay hydrated, but limit liquids close to bedtime to avoid frequent trips to the bathroom.
4. Neglecting Physical Activity
It may be cold and your perfect winter night may include cuddling up under a blanket with a hot cocoa and a feel-good movie, but make sure to maintain your sports routine. A quick living room workout, or brisk walk outside, will help your body with falling asleep faster and deeper. Keep exercise about 1.5 to 2 hours from sleeping, depending on intensity. Relaxation and yoga can be performed up until a few minutes before bed .
Cold Weather Sleeping Tips
Sleeping well during the colder months does not have to be a struggle, and you do not have to dread going to sleep on cold nights. By incorporating these 10 cold weather sleeping tips into your routine, you can create a cozy and comfortable sleep environment that ensures restful nights all winter long.
From layering your bedding to sealing drafts and choosing the right sleepwear, small adjustments can make a big difference.
Embrace the chill and make winter the season of cozy, restorative sleep!
FAQ
Most frequent questions and answers
Experts recommend keeping your bedroom between 60-67°F (15-19°C) for optimal sleep comfort during winter.
Layered bedding works best. Use flannel or cotton sheets, a wool or down comforter, and consider adding a thermal mattress topper for extra insulation.
Seal windows and doors with weatherstripping, use thermal curtains, and place draft stoppers at the base of doors to block out cold air.
Yes, a humidifier adds moisture to the dry winter air, preventing issues like dry skin and nasal irritation, while making your bedroom feel warmer.
More Sleep Resources
What is the ideal bedroom temperature for cold weather sleeping?
Experts recommend keeping your bedroom between 60-67°F (15-19°C) for optimal sleep comfort during winter.
What type of bedding is best for staying warm in winter?
Layered bedding works best. Use flannel or cotton sheets, a wool or down comforter, and consider adding a thermal mattress topper for extra insulation.
How can I prevent cold air drafts in my bedroom?
Seal windows and doors with weatherstripping, use thermal curtains, and place draft stoppers at the base of doors to block out cold air.
Should I use a humidifier in winter for better sleep?
Yes, a humidifier adds moisture to the dry winter air, preventing issues like dry skin and nasal irritation, while making your bedroom feel warmer.
Are heated blankets safe to use while sleeping?
Modern heated blankets with adjustable heat settings are safe when used according to the manufacturer's instructions, but ensure they are turned off before falling asleep for safety.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
