By sleepcounciladmin on January 15, 2015
I don’t know about you but gosh it’s chilly at the moment and especially at night.
It’s these kinds of days that make you want to go to bed earlier and stay in bed longer – however this only works if your bed is warm and cosy!
According to one survey around half (49%) the population suffers sleepless nights because of the cold. With temperatures usually at their lowest in the early hours, many people find that they are sometimes too cold and uncomfortable to be able to get a good night’s sleep.
So we’ve come up with some great tips to keep you warm in bed:
• Wear night clothes such as pyjamas or a large T-shirt to keep you warm. Natural fibres such as wool, cotton or silk will keep you warmer than synthetic materials.
• Put on a pair of soft bed socks. The extra layer under the covers can help improve circulation in your extremities, which can help you fall asleep more quickly.
• Have a warm (not hot!) bath just before you go to bed. This will warm you up and will also help to make you sleepy.
• Have a warming milky drink.
• Try to take some exercise, not too close to bedtime, which will get the circulation going and help to keep the body warm.
It is also worth looking at the <a href=”https://www.sleepcouncil.org.uk/perfect-sleep-environment/” target=”_blank”>bedroom</a>, the bed and the bedding all of which play a part in keeping you insulated in the cold night air.
• Keep the bedroom warm, but not too hot, and free from draughts. Ideal room temperature is 16-18 degrees Celsius.
• Avoid a saggy bed. It may be nice to cuddle up for warmth but it can be very uncomfortable and clammy when you are thrown together by a bed that isn’t giving you the correct support.
• Look for a mattress which has a thicker side for use during the winter. A soft sleeping surface is a better insulator than a flat one. Use a fleecy underblanket to retain the heat.
• Choose a duvet with a high tog rating or use several layers of bedding rather than one single layer. Layers will trap warm air and are easily removed if you get too hot.
• A hot water bottle is an ideal way to keep warm once in bed. Make sure it has a cover on it to avoid scalding and also so that it won’t feel cold in the middle of the night.
• Electric blankets or duvets are ideal. Underblankets will warm the bed up before you retire for the night, while overblankets maintain a constant temperature throughout the night.