fbpx
Header burger open
Search Logo

Jump To

Currently Viewing:

Sleeping In Winter – How To Do It Comfortably?

image of our writer Filip Maric

Written By Filip

Sleep Advisor

a featured image of Sleeping in the winter

9 April 2024 3 min read

The winter season can make it especially difficult for people to fall asleep. Layering under a huge pile of blankets might seem like the ideal situation to combat the cold winter season but experts recommend other sleep tips for the upcoming cold months. In this article we’ll show you how to adapt your sleeping environment to the winter condition.

Lower the heat

a woman setting up the temperature on a thermostat

Cranking up the heat may seem like a cosy way to spend an evening, but it can also really wreak havoc on your sleep. As we sleep, our body acclimates to the room temperature. If we lower our body temperature a little bit in a cooler room, we tend to sleep better. While the exact thermostat is a matter of personal comfort, optimal temperatures tend to range between 20 and 22 degrees oC. Instead of having one big comforter, we suggest piling on light layers on your bed so that you can remove them if it becomes too warm.

Don't keep the room too cold

Not to sound like Goldilocks, but it’s important to keep the temperature just right — similar to how a too-warm bedroom can keep you up at night, being too cold isn’t conducive to sleep either. While you may be saving on the heating bill, shivering and teeth chattering is uncomfortable, and can keep you awake at night, Decker says. So find a comfortable temperature and maintain it, at least while you’re falling asleep.

a woman sleeping during the winter time

Avoid heavy metals

A hardy meal may have a way of warming you from the inside out during those cold winter months, but it can also keep you up at night. When you eat a heavy meal in the evening, the body has to work harder to digest that food, Decker explains, which can actually keep you awake. He tells patients to aim to finish up mealtime four or five hours before bedtime to allow full digestion of food. If you are a late night eater, there are snacks before bed time that you can eat.

Exercise

a woman running

There have been some nice studies that demonstrate that exercise can increase deep sleep. But, unfortunately, during the winter months we tend to feel sluggish and stop using up all our energy. For increased movement, and better rest, you could go for a simple brisk walk or opting for the stairs instead of the elevator to improve step count during the day.

Try not to oversleep on weekends

While this is a year-round struggle, the cold dreary days of wintertime have their own special way of making us want to stay in bed all day on the weekends. Unfortunately, though, altering sleep too much on Saturday and Sunday can set you up for bad patterns during the weekdays. While recapturing a little bit of sleep is great, try to avoid altering your bedtime and wake time by more than an hour or so.

Avoid dry air

A humidifier for better sleep

That dry, cold winter air in your bedroom can really zap the moisture out of the nose. And when our nose dries out, we tend to open our mouths and start snoring, which can be the start of bad sleeping patterns. We recommend a humidifier or even a little waterfall to keep air moist — and the comforting white noise of both is an added bonus that can help to lull you to sleep. Additionally, you can spray sleep spray or use essential oils as wellWinter is specific in terms of sleep environment, because of cold and dry air. Some of us have difficulties to sleep because of aforementioned reasons, and also because of shorter light emission during winter. There are some ways to improve sleep quality in the winter, and they mostly revolve around adjusting temperature and light levels in your bedroom. Of course, it wouldn’t hurt to skip heavy meals and avoid dry air in the room, or to keep your nasal airways clean.

Keep your nasal airways open

Sleep helps us heal. But the irony of that is that when we’re suffering from a cold or flu, we’re often too stuffed up to get a good night’s rest. When we sleep, nature intends for us to breathe mostly through our nose. But when our noses are stuffed up, we naturally compensate by opening our mouths, which can lead to snoring and, generally speaking, a pretty bad night’s sleep. You can try anything that can help to open the nasal passages before sleep, whether that’s breathing in warm, moist air, trying a nose passage-opening product, or keeping the head elevated. You can also use a humidifier to ease sore and taking a bit of honey before bedtime.

Conclusion

Sleeping in winter is specific in terms of sleep environment, because of cold and dry air – unlike sleeping in hot weather when you have dry air but hot air. Some of us have difficulties to sleep because of aforementioned reasons, and also because of shorter light emission during winter. There are some ways to improve sleep quality in the winter, and they mostly revolve around adjusting temperature and light levels in your bedroom. Of course, it wouldn’t hurt to skip heavy meals and avoid dry air in the room, or to keep your nasal airways clean.

Spread the word

Comments (0)

There are no comments yet

Related Posts

Best of our Blog

Featured image for how much should I spend on a mattress
29 April 2024

How Much Should I Spend on a Mattress?

There are many factors you should take into consideration when setting the budget for your new mattress. For example, how big should yo...
A featured image for the Ultimate Guide to Laundry Stripping UK
29 March 2024

Laundry Stripping UK

Oh my goodness, stripping laundry is seriously effective – it's like a miracle worker for your bedding! You know how your sheets and pillo...
Don't Miss Out!
Get the latest reviews, special offers, new releases and more…
@thesleepadvisors
'The Luxe Cooling Mattress' by @emmasleepuk  is award-winning!

Tried and Tested by The Sleep Advisors, we've awarded them the 'Best Mattress for Side Sleepers'🏆

Click the link in the bio for more 📖🥸

#thesleepadvisorsuk #awardwinningmattress #emmasleepuk  #mattressreviews
'Award Winning Softness' by @hypniauk 

Tried and Tested by The Sleep Advisors, we've awarded them the 'Best Soft Mattress'🏆

Click the link in bio to read the full review 📖🥸

#thesleepadvisorsuk #awardwinningmattress #hypnia #mattressreviews

#
The Sleep Advisors cover all the benefits of Panda Products 🐼🐼

Click the link in the bio for more🔗

#ɪɴsᴛᴀʀᴇᴇʟs #instareelsdaily #PandaMattress #thesleepadvisorsuk
The awards continue! @silentnightbeds 'Just Breathe Eco Comfort' receives one today 🥳

Tried and Tested by The Sleep Advisors, we've awarded them the 'Best Pocket Sprung Mattress'🏆

#thesleepadvisors #silentnightbeds #thesleepadvisors #comfortmattress
Details are key for TheSleepAdvisors... especially for those close-ups 👁

We look at every nook and cranky to capture every detail when reviewing mattress and bedding🎥

For our Latest reviews head over to our website via the link in the bio 🔗

#thesleepadvisors #mattressreview #thesleepadvisorsuk
If you want Luxury check out @nectarsleep Premier Hybrid Mattress!😎

Tried and Tested by The Sleep Advisors, we've awarded them the 'Best Luxury Mattress'🏆

Click the link in bio to read the full review 📖🥸

#thesleepadvisorsuk #awardwinningmattress #nectarsleep #mattressreviews
We know how hard it is to find the best mattress online!🧐

Don't worry, The Sleep Advisors are here to solve your problem and it has never been easier to compare mattresses thanks to our Mattress Comparison Tool!

Click the Link in our bio to find the mattress brand that suits your individual needs 🤩
For all your bedding needs, TheSleepAdvisors have you covered! 😁

From Price to Quality, we look at all aspects to enable you to make the best purchase for your needs.

#ɪɴsᴛᴀʀᴇᴇʟs #instareels #sleepadvisorsuk #BeddingEssentials #TheSleepAdvisors
Sent an embarrassing text? Just say you were asleep 😆

Turns out, our brains can get so wired even while catching Z's that we end up sending messages without even waking up! 

 #funfacts #sleepadvisors #TheSleepAdvisors  #DidYouKnow #DidYouKnowThis
Mattress Toppers are key! 🔑  They can bring your mattress to life. Want to learn more? 

The Sleep Advisors have got you covered!😎

#ɪɴsᴛᴀʀᴇᴇʟs #instareelsdaily #instareels #sleepadvisorsuk #reelsofinstagram #MATTRESSTOPPERS
Close button

Don't Miss Out!

Get the latest reviews, special offers, new releases and more…

By submitting this form, you are opting into our mailing lists.
See our privacy policy.

This field is for validation purposes and should be left unchanged.