
With winter in full swing, sleeping at night can be difficult, especially if you are cold.
Add to that a cost-of-living problem, where many people are cutting back on heating to save money, and these winter nights are even chillier.
As a result, many of us are looking for alternate ways to stay warm in the evening as temperatures drop.
Fortunately, Martin Seeley, a sleep specialist and the CEO of Mattressnextday, has provided some helpful recommendations for sleeping better in the cold.
Here are several ideas to explore, ranging from hearty meals to soaking in a warm bath…
Take a hot bath before bed
A hot bath or shower before bed will help to raise your body temperature and allow you to thoroughly warm up before going to sleep.
‘Most of the time, when we take a long hot bubble bath, our body temperature rises and remains elevated for an hour or two afterwards,’ explains Martin.
‘This means you should be able to get comfortable and fall asleep before your body temperature decreases again,’ says the doctor.
Martin suggests changing into some comfortable and warm thermal pyjamas later to help keep oneself warm.
Layer up before you go to sleep
‘This goes without saying, but you’d be surprised at how many people go to bed during the colder months without wearing sufficient, warm nightwear,’ says Martin.
‘If you’re going to bed with only a few items of clothing on, chances are you will wake up in the night shivering.’
Investing in thermal pyjamas is an efficient way to stay warm while remaining comfortable, as they do not feel heavy or uncomfortable.
Fluffy socks are also essential, as the feet might get the coldest.
If you want, keep a pinafore by the side of the bed for when you feel like wearing one at night.
Try to exercise before bedtime
While exercising in the cold can be difficult, it is a quick and straightforward approach to raise your body temperature. This should keep you warm until the end of the day.
‘Make sure you exercise in the evening as this will help you to feel warm right before bed,’ says Martin.
‘Doing a sufficient amount of cardio or interval training should tire you out which will help you get to sleep quickly.’
Insulate your room
‘If you are trying to save on heating costs, or perhaps only heating your home during certain hours of the day, then you want to make sure that your bedroom is well insulated – and that you’re trapping the heat inside, while simultaneously not letting any draughts in,’ says Martin.
Using heavy-weighted drapes, try to keep doors closed and draughts from windows or doors at bay.
Heavy clothing can also be placed beneath doors or on window ledges to help keep the heat in and the cold air out.
Double down on bedding
The best approach to ensure a good and restful night’s sleep throughout the winter is to invest in a heavier duvet, which will keep you warm and insulated.
‘If you do not have a winter duvet, or the pennies don’t stretch, you can always throw on a duvet from another bedroom on top of you, or purchase blankets and throws to add on to increase warmth,’ Martin adds.
Eat hearty meals
Eating enough food this time of year is very important.
‘Often, when we don’t eat a sufficient amount [of food] we feel cold,’ says Martin.
‘This is because low blood sugar levels make you more sensitive to feeling cold.’
Try incorporating more hearty and warming comfort foods such as stews, soups and high carbohydrate meals.
‘These will help you to feel full and comfortable, which should in turn allow you to sleep better and feel warmer,’ Martin adds.
Just be careful not to consume large meals late at night (or shortly before going to bed), as this can occasionally impair sleep quality.