Getting a good night’s sleep is like hitting the reset button for your body and mind. When you sleep well, you’re not just catching Zs; you’re giving your brain a chance to consolidate memories, process emotions, and recharge. Physically, it’s a time for your body to repair and rejuvenate, boosting your immune system and promoting overall well-being. Plus, a solid night of sleep does wonders for your mood too. That said, getting a good night’s sleep is not always easy. Stress, lifestyle, work demands, and overall health can all contribute to sleep-related issues, as can external factors such as environmental conditions. Room temperature is a key example of this.
In this blog, we look at how you can stay warm enough at night without cranking up your central heating system further.
What is the best bedroom temperature for a good night’s sleep?
According to The Sleep Charity, your body heat peaks in the late afternoon and then starts to drop in the evening to prepare your body for sleep, kickstarting melatonin production. An ideal bedroom for a restful night’s sleep is around 16-18°C (60-56°F). Furthermore, cold, or draughty rooms can seriously impact on your sleep – too hot and you’ll be restless, while if you are too cold, you’ll find it hard to nod off. However, the ideal temperature will vary from person to person. For example, the young, sick, and the elderly may require a slightly warmer environment to settle well at night.
How to stay warm at night
Turning your heating down at night during the winter will not only save energy and money, but you’ll also be much more comfortable when you are sleeping. Staying nice and toasty at night without partaking in thermostat wars can be achieved through a combination of behavioural and practical strategies. Here are our tips:
Wear bed socks and other warm clothing
A quality pair of knitted socks will work wonders. Socks and throws made from Merino wool and cashmere are great for staying warm because they’re like natures’ heating blankets. They trap heat close to your body, keep you cosy without the bulk, and feel super soft against your skin. Plus, they’re not just warm – they’re smart fabrics. They adapt to your body temperature, wick away moisture, and even resist odours. So, whether you’re tackling winter chills or just snuggling up, these natural fibres have your back, literally! If you can’t stretch to cashmere, then consider thermal socks. These are designed to keep you warm outdoors and tend to lock in heat better than cotton alternatives.
Top tip: Always put bed socks on once you are in bed. If you wear them during the evening while you are relaxing and pottering around, they can sometimes get damp as kitchen and bathroom floors get splashed easily (and wet socks cause cold feet). Keep a pair of socks on hand for bedtime use only.
Thermal or flannel pyjamas are an excellent choice too. Keeping your extremities warm can help regulate your overall body temperature.
Layer up bedding
Layering up bedding is like building a snug fortress against the cold! Each layer traps a little pocket of warm air, creating insulation to keep you snug. Start with a fitted sheet as your base, then add a warm blanket or two – think fleece or down for extra cosiness. Top it off with a comforter or duvet for that final layer of warmth. It’s like giving your bed a winter wardrobe, and the more layers, the better the insulation. So, when the temperature drops, you’ll be all bundled up and ready for a toasty night’s sleep!
Warm up your bed before getting in
Investing in an electric blanket or mattress pad is a great idea if you struggle with being cold in bed. They have wires inside that warm up when you plug them in. Just switch it on, and bam – instant cosiness. What’s cool is you can control the temperature, allowing you to achieve the perfect warmth for your bed. They’re great for beating the winter chill and soothing aching muscles.
Thermal throws are also becoming immensely popular. They are like electric blankets except you throw them over your bedding rather than lie on them. They are also great for throwing over you whilst you are watching TV in the evenings or sat stationary at a desk working during the day.
If you want to avoid the cost of an electric blanket or heated mattress pad, an effortless way to warm the bed before getting in it, is with a blow-dryer. Simply pick the sheets up and blow warm air between them. It works great, and only takes a minute or two.
Invest in a weighted blanket
Although weighted blankets have been used for years by mental health professionals as a form of pressure therapy, often to relieve anxiety, today, they have become popular in the mainstream. Their traditional pellet weighting adds gentle pressure, which feels like a reassuring embrace. This deep touch pressure releases serotonin and melatonin, making you feel all calm and relaxed. It’s like a natural mood booster that helps ease stress and anxiety. Plus, can improve sleep quality by promoting a sense of security and warmth.
Use a hot water bottle
Nowadays, there are great hot water bottles on the market including long style ones that you can run down the length of your body. Placing a hot water bottle at the foot of your bed before you get in with provide localised warmth where you need it most.
Check for draughts in your bedroom and use draught excluders or weatherstripping to seal gaps around windows and doors. This will prevent cold air from entering and warm air from escaping.
Use a quality window dressing
According to energy.gov, heat gain and heat loss through windows are responsible for 25-30% of residential heating and cooling energy use, meaning windows are an important consideration when trying to minimise heat loss. Close heavy curtains at night will add an extra layer of insulation to your windows, preventing heat loss. Wooden window shutters are also a great window dressing for reducing heat loss. In fact, experts in the field state that wooden shutters offer the best thermal efficiency of any window dressing.
Stay active before bedtime
A little bit of light exercise before bedtime to generate body heat can work wonders. Just be sure not to overexert yourself, as this can interfere with sleep.
Stay hydrated and eat sensibly
Drink a warm beverage before bedtime, such as herbal tea or warm water with lemon. This can help raise your core body temperature slightly. Try to avoid a sugary drink like hot chocolate and sugary snacks as this may keep you awake.
Adjust your bedtime routine
Take a warm bath or shower before bedtime to raise your body temperature. This warmth can linger as you get into bed.
Top tip for energy efficiency:
If you have a combi boiler, consider lowering your boiler flow temperature to ensure your boiler uses less gas and operates more efficiently – resulting in lower energy bills while continuing to enjoy a warm home.
Remember, leaving your heating on low all the time is not necessarily more efficient or cost-effective so turning your heating down at night is not only good for your wallet, but also good for your sleep quality and health.
If you need advice from a professional heating engineer, the team at Happy Dog Plumbing are always happy to help. Contact us today.