When you try to sleep, your body would rather be cold than warm. A drop in your core temperature, due to a cold environment while you sleep, can trigger your body's tendency to heat up and help you sleep. But sometimes the area you sleep in is very cold due to the cold outside at night and you may have a hard time finding the right balance between hot and cold. With a few minor adjustments to your pre-sleep routine and the area you sleep in, you can be warm enough to sleep, despite the freezing weather outside.
Steps
Part 1 of 2: Get ready for bed
Step 1. Do some light exercises before going to bed
This will warm up your body temperature as you get ready for bed. Try a simple stretching exercise and take deep breaths to warm up.
- Stand with your legs hip-width apart. Take a deep breath and raise your arms toward the ceiling. Roll your shoulders back and tuck your tailbone toward the ground.
- As you breathe, lower your arms so they rest at your sides.
- As you inhale, raise your arms toward the ceiling again. Stretch as far as you can towards the ceiling.
- As you exhale, lower your arms. Keep raising and lowering your arms, breathing deeply with each movement for 10 to 12 breaths.
Step 2. Drink herbal tea or hot water
A hot drink will increase your body temperature and give you a feeling of warmth. Choose herbal tea without caffeine so it doesn't keep you awake at night. You can also drink a cup of hot water with lemon and honey to keep you warm.
Avoid hot chocolate, as the caffeine and sugar in the powdered mix will likely keep you awake at night
Step 3. Take a hot bath or shower
Soaking in the steam from a hot bath or shower can warm your body and keep your temperature high for when it's time to go to bed.
Step 4. Wear warm, layered nightwear
Wear layered clothing to trap heat on your body while you sleep. Long woolen briefs, flannel shirt or ensemble, long-sleeved T-shirt or sweater are items you can wear to warm up. Wearing layers, as opposed to soft one-piece pajamas, allows you to change clothes during the night while your body warms up.
Sleeping at a slightly cold temperature has been shown to lead to longer and deeper sleep. Be careful not to overheat your body, as this can lead to uneven sleep or discomfort while sleeping. Wearing layers allows you to adjust your body heat as you warm up
Step 5. Have several blankets and comforters on hand
Create a warm atmosphere in your bed with layers of blankets and duvets at the foot of your bed or on a chair near your bed. If you start to get cold at night, you can take a blanket or an extra layer.
Put a blanket over your feet before going to bed to keep them warm. Your feet are often one of the first parts of your body to experience cold temperatures
Step 6. Use your oven
One of the best ways to heat your entire home and save money on heating bills is to turn on your oven and bake or cook something for breakfast for the next morning. Bake some bread, cook a casserole, or just turn the oven on for 10 to 20 minutes. This should heat the whole house. Just don't forget to turn it off before going to bed.
Step 7. Invest in an electric blanket or a heated mattress
If you decide to use an electric blanket, which uses electricity for heating, be sure to unplug the blanket before going to bed or as you fall asleep. Leaving it connected at night represents a fire hazard. You should also prevent the blanket control cables from passing between the mattress and the box spring. The cable can be damaged by friction or the heat of electricity in the cable can get trapped and lead to a fire.
If you decide to purchase a heated mattress, which uses electricity to stay warm, don't use an electric blanket. This can lead to overheating and pose a fire hazard
Step 8. Adjust the thermostat temperature
If your house or apartment has a thermostat, check it to make sure the room is not set too low, as this will make the room very cold. The recommended room temperature is around 18 ° C (65 ° F). This will keep the room cool enough for you to sleep, but not so cold that it keeps you awake at night.
If you sleep with a partner, they may need to agree on an ideal room temperature before going to sleep. Try various degrees above and below 65 ° F (18 ° C) to determine your comfort level and that of your partner. Temperature regulation can be a subjective science, especially for sleeping. Test your thermostat to find out what is the most comfortable temperature for both of you
Part 2 of 2: Stay warm at night
Step 1. Use a hot water bottle
Find a hot water bottle at your local pharmacy. Most hot bottles are made from a liquid that can be heated in a microwave. You can also use a more traditional hot water bottle that uses boiled water. Just boil the water on the stove and pour it into the bottle.
Place the hot water bottle under the sheets or blanket near your feet. This should keep you warm all night, warming your toes and body. In the morning, the temperature should drop to warm
Step 2. Put on wool socks
Wool is a good material for insulation and heat retention. Your feet are often the first part of your body to start to feel cold, and due to poor circulation, it can be difficult to warm them with just a blanket.
- Get several pairs of wool knee-high socks and keep them near your bed. In the event that you cannot warm up, you can take the socks at night.
- You should also invest in slippers to keep your feet warm during the day. Look for thick slippers with rubber soles to keep your feet comfortable so you can have traction when you walk around the house.
Step 3. Use body heat
A good way to stay warm at night is to get closer to your partner and reap the benefits of your natural body heat. If you have a pet, you may consider allowing him to sleep in your bed just to keep you warm at night.
Step 4. Block any drafts in your room
Drafts come from openings between doors, window panes, and sometimes even floor slats that let cool air into your room. If you keep getting up because of the cold air in your room, check for any drafts from the door, window panes, or corners of your room. Block these drafts with a rolled blanket or long pillow. This will help prevent cold air from circulating in your room while you sleep.
You can also hang long blankets over your door and windows to prevent any cold outside air from entering through the small cracks in your room
Step 5. Layer the sheets and blankets
If you continually wake up at night shivering from the cold room, try laying the blankets over your sheets, alternating between a thin layer and a thick layer, to create more warmth. A down comforter is good to retain heat and keep you warm, as well as a wool blanket.