When you want to sleep, the body prefers cold air temperatures. Body temperature that also decreases due to a cold sleeping environment can trigger the arrival of "drowsiness" more quickly and help you fall asleep immediately. However, sometimes the sleeping environment becomes too cold due to the cold night air outside, and you have a hard time finding the balance between too hot and too cold. By making a few adjustments to your bedtime routine and your sleeping environment, your body temperature will be warm enough to allow you to fall asleep, even though it is freezing cold outside.
Step
Part 1 of 2: Getting Ready for Sleep
Step 1. Do light exercise before bed
Exercise will increase your body temperature while you are getting ready for bed. Try light stretching exercises while taking deep breaths to raise your body temperature.
- Stand with your feet hip-width apart. Take a deep breath and raise your arms toward the ceiling. Roll your shoulders back and push your tailbone toward the floor.
- As you exhale, lower your arms back to their original position at your sides.
- As you inhale, raise your arms toward the ceiling. Stretch your arms as far as you can toward the ceiling.
- As you exhale, lower your arms. Continue raising and lowering your arms, taking deep breaths with each movement. Do as much as 10-12 breaths.
Step 2. Drink herbal tea or hot water
Hot drinks will increase your body temperature and give you a feeling of warmth. Opt for decaffeinated herbal teas so you don't stay up all night. You can also drink a glass of hot water with a mixture of lemon and honey to keep the body warm.
Avoid hot chocolate as the caffeine and sugar in this drink mix will likely keep you up all night
Step 3. Take a shower or bath with warm water
A warm bath or hot steam while showering can warm the body and keep the body warm until bedtime.
Step 4. Put on a layered warm nightgown
Wear layered nightgowns so that body heat doesn't evaporate while you sleep. Wool long johns, flannel shirts or pajamas, long-sleeved T-shirts and sweaters are all items that you can layer up to keep yourself warm. Wearing layers of clothing, instead of oversized and bulky nightgowns, allows you to take off layers of clothing throughout the night when you start to warm up.
Sleeping in a slightly cooler environment has been shown to make a person sleep more soundly and longer. Make sure your body temperature doesn't rise too high as it can make your sleep restless and uncomfortable. Wearing layers of clothing allows you to adjust your body temperature as you warm up
Step 5. Have some blankets and comforters nearby
Create a warm atmosphere in bed with layers of blankets and comforters at the end of the bed or in a chair near the bed. If you get cold at night, take a blanket or other extra layer.
Cover your feet before bed to keep them warm. Feet are often the first body part to experience cold
Step 6. Purchase an electric blanket or hot mattress pad
If you are using an electric blanket, which requires electricity to warm it, make sure you unplug the power cord before going to bed or when you start to feel sleepy. There is a risk of fire if the blanket is left plugged in overnight. Make sure you don't let the blanket control cable get tucked between the mattress and the bed. The cable can be damaged by friction, or the heat from the electricity inside the cable will be trapped, creating a fire hazard.
If you decide to use an electrically heated hot mattress pad, don't use an electric blanket. This can cause overheating and create a fire risk
Step 7. Adjust the temperature on the thermostat
If your home or apartment has a thermostat, check to make sure the bedroom is not set to a very low temperature as this will make the room cold. The recommended temperature for the room is about 18 °C.
If you sleep with your partner, agree on the ideal temperature for the room before going to bed. Try the temperature a few degrees above or below 18 °C to determine the level of comfort for you and your partner. Temperature regulation can be subjective, especially for sleeping. Do a test with the thermostat to find out the most comfortable temperature for both of you
Part 2 of 2: Keep Warm All Night
Step 1. Use a hot water bottle
Purchase a hot water bottle at your local drugstore. Most water bottles are made with a liquid that can be heated in the microwave. You can also use a traditional hot water bottle that uses boiling water. Simply heat the water on the stove until it boils and pour it into a hot water bottle.
Place a hot water bottle under the sheets or blanket, near your feet. The bottle will stay hot all night long, warming your toes and body. In the morning, the temperature of the bottle will be cold or lukewarm
Step 2. Put on wool socks
Wool is an excellent material for insulating heat and retaining warmth. Feet are often the first body parts to get cold and due to poor circulation, it can be difficult to keep them warm with just a blanket.
- Buy a few pairs of long wool socks and keep them near your bed. You can wear it at night when your feet start to feel cold.
- You may need to buy house slippers to keep your feet warm throughout the day. Look for thick sandals with rubber soles to keep your feet comfortable and provide a good grip on the floor when you walk around the house.
Step 3. Use body heat
Another way to stay warm while sleeping is to get closer to your partner and take advantage of the natural body heat they emit. If you have pets, consider letting them sleep in the bed, even if it's just to keep you warm through the night.
Step 4. Block the air gap in the room
Air gaps are gaps between doors, window panes, and sometimes even gaps in wooden floors, which allow cold air to flow into the room. If you keep waking up to cold air in your room, check for air gaps in doors, windows, or in the corners of your room. Block these air gaps with a rolled up blanket or bolster. This will help prevent cold air from circulating in the room while you sleep.
You can also hang long blankets over the doors and windows to prevent cold outside air from entering the room through small gaps
Step 5. Use a sheet or quilted blanket
If you often wake up cold at night because of the cold in the room, try spreading a few blankets over the sheets, alternating between light and thick blankets to create more warmth. A fleece comforter is excellent at retaining heat and will keep you warm, just like a wool blanket.
