How to Get a Good Night’s Sleep in Cold Weather


The best temperature for sleeping is 18.3 degrees, even when the weather tends to make every effort to stay warm. In this article, let’s take a look at the habits that can help you sleep well in the cold season.

When the temperature starts to drop, you start to stack more blankets to get a better night’s sleep. Most people cover the bed with blankets to get a good night’s sleep, is that ok? In this article, I’ll show you how to get a good night’s sleep when it’s cold outside.

Is it really possible to get a good night’s sleep only by sleeping on stacks of blankets?

Chilly weather is good for sleep

Some people keep the room temperature a little cooler when they sleep, while others keep it warm. But you need to think about what is good for your body.

With the onset of fall or winter, more duvets are piled in the bed, and warm pajamas and sleeping socks are packed.

And above all else, is it correct to think that it is time to turn on the heater?

Problems with the stove and sleep

In fact, it is not. Sleeping at too high a temperature is bad for our health and even the planet.

The room temperature should be slightly warm.  Controlling the room temperature is very important to keep in shape and getting a good night’s sleep.

A slightly warmer room temperature activates the body’s thermoregulatory system. In other words, wearing too many clothes makes you lazy.

Also, wearing too many blankets and clothes will make it difficult to move freely and make it difficult to sleep comfortably.

Keeping the room temperature between 15.5 and 18.3 degrees Celsius makes it easier for the body to wake up and makes it easier to stay active throughout the day.

But if the house is too warm, it becomes drowsy and lethargic. At the same time, when the room temperature exceeds 21 degrees, the body secretes melatonin. Melatonin is a hormone that lowers body temperature, balances cortisol, and is associated with anxiety, hunger, and depression.

The ideal temperature for a good night’s sleep

Low temperatures are easier to adapt to than high temperatures,  especially when sleeping.

You may sweat and thirst in summer,   and shiver from the temperature or cold feet in winter.

When the temperature is above 26 degrees, you sweat to cool off. It doesn’t matter if it’s winter or the stove is on.

If the room temperature is 26 degrees or higher, blood vessels dilate and blood circulation becomes active, making it difficult to sleep. This is because the brain is busy working to cool the body.

On the other hand, when the temperature of the house is below 12 degrees, the brain wakes up. This is because it works hard to raise the body temperature just like when it is hot.

When the room temperature drops, the body trembles. At low temperatures, blood vessels constrict and blood circulation in the hands and feet is not smooth. This is because body heat is concentrated only around the major organs.

Read Also: Sleeping Position – What Does It Say?

Pay attention to the room temperature and think about why you shouldn’t raise the temperature too much.

Habits to get a good night’s sleep in winter are:

Light exercise

Do light exercise to raise your body temperature, even for a few minutes before bed .

For example, stand up, spread your legs slightly, place your arms and hands over your head, and inhale. Exhale as you lower your arms and repeat several times.

Drinking tea

The best way to manage your body temperature in winter is to drink hot tea in bed.

Drinking a hot drink before bed will raise your body temperature so you don’t need to wear a lot of clothes.

Some teas contain caffeine, which can cause insomnia, so choose a tea that is decaffeinated.

Bath in hot water

As a winter delight,  take a warm bath or shower an hour before bedtime. It helps to relax the body and maintain a high body temperature.

Add salt or dried flowers for a better effect.


You may feel a chill right before you go to sleep, but your body temperature rises just before you go to sleep. Avoid tight-fitting clothes, clothes with buttons, and clothes that have clogs that can make you feel cramped while you sleep at night.

The best pajamas are two-piece pajamas and socks.

Temperature control

Temperature control for a good night’s sleep

It is not a good idea to leave your heater on all night.

If possible, set it to turn off at a specific time, usually turning on the heater an hour before bedtime and turning it off right before bedtime.

Remember that the most optimal temperature is 18.3 degrees.

Cover drafts

Drafts can come in under doors or around windows. Take measures to block drafts so that the house doesn’t get cold from midnight.

Only then will the room temperature be properly maintained and you will not be shivering from the cold.

Duvet cover

Just like clothes, blankets, from thin to thick,  can be used in layers to help you sleep warmly. If your body temperature rises, you may omit some.


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