Approved Guide
How to Handle Sleep Comfortably on a Cold Night Step by Step
When sleep comfortably on a cold night leaves you confused, worried, or unsure what it means, a clear step-by-step approach can help you sort the signal from the stress. This guide explains how to understand the situation, reflect on what matters, choose a practical next step, and know when to ask for trusted support.
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Part
1
Preparing to Go to Bed
1
Do some light exercises before bed.
This will warm up your body temperature as you prepare for bed. Try a simple stretching exercise, with deep breathing, to warm yourself up.
- This will warm up your body temperature as you prepare for bed.
- Try a simple stretching exercise, with deep breathing, to warm yourself up.
- This will warm up your body temperature as you prepare for bed.
- Try a simple stretching exercise, with deep breathing, to warm yourself up.
- This will warm up your body temperature as you prepare for bed.
2
Drink hot herbal tea or water.
A warm beverage will increase your body temperature and give you a sense of warmth. Choose herbal tea, with no caffeine so it won’t keep you up at night. You can also have a mug of hot water with lemon and honey to keep you warm. Alex Dimitriu, MD Sleep Specialist Expert Interview
- A warm beverage will increase your body temperature and give you a sense of warmth.
- Choose herbal tea, with no caffeine so it won’t keep you up at night.
- You can also have a mug of hot water with lemon and honey to keep you warm.
- Alex Dimitriu, MD Sleep Specialist Expert Interview
- A warm beverage will increase your body temperature and give you a sense of warmth.
3
Wear warm sleepwear in layers.
Layer your clothing so you trap in your body heat as you sleep. Wool long johns, a flannel shirt or sleep set, long sleeve t-shirts, and sweaters are all items you can layer on for warmth. Wearing layers, as opposed to one big, fluffy one-piece sleepsuit, allows you to shed clothing throughout the night as your body warms up.
- Layer your clothing so you trap in your body heat as you sleep.
- Wool long johns, a flannel shirt or sleep set, long sleeve t-shirts, and sweaters are all items you can layer on for warmth.
- Wearing layers, as opposed to one big, fluffy one-piece sleepsuit, allows you to shed clothing throughout the night as your body warms up.
- Layer your clothing so you trap in your body heat as you sleep.
- Wool long johns, a flannel shirt or sleep set, long sleeve t-shirts, and sweaters are all items you can layer on for warmth.
4
Have several blankets and comforters close by.
Create a warm atmosphere on your bed with layers of blankets and comforters at the foot of your bed or on a chair by your bed. If you become cold in the night, you can then reach for a blanket or an extra layer.
- Create a warm atmosphere on your bed with layers of blankets and comforters at the foot of your bed or on a chair by your bed.
- If you become cold in the night, you can then reach for a blanket or an extra layer.
- Create a warm atmosphere on your bed with layers of blankets and comforters at the foot of your bed or on a chair by your bed.
- If you become cold in the night, you can then reach for a blanket or an extra layer.
- Create a warm atmosphere on your bed with layers of blankets and comforters at the foot of your bed or on a chair by your bed.
5
Invest in an electric blanket or a heated mattress pad.
If you decide to use an electric blanket, which uses electricity to warm up, be sure to unplug the blanket before you go to sleep or as you are dozing off. It is a fire hazard if left plugged in overnight. You should also avoid running the control cords for the blanket between your mattress and the box spring. The cord could become damaged by friction or heat from the electricity in the cord could become trapped, and lead to a fire hazard.
- If you decide to use an electric blanket, which uses electricity to warm up, be sure to unplug the blanket before you go to sleep or as you are dozing off.
- It is a fire hazard if left plugged in overnight.
- You should also avoid running the control cords for the blanket between your mattress and the box spring.
- The cord could become damaged by friction or heat from the electricity in the cord could become trapped, and lead to a fire hazard.
- If you decide to use an electric blanket, which uses electricity to warm up, be sure to unplug the blanket before you go to sleep or as you are dozing off.
6
Adjust the temperature on your thermostat.
If your home or apartment has a thermostat, check it to ensure the room is not set to a very low temperature, as this will make the room cold. The recommended temperature for the room is around 65 °F (18 °C) Alex Dimitriu, MD Sleep Specialist Expert Interview.
- If your home or apartment has a thermostat, check it to ensure the room is not set to a very low temperature, as this will make the room cold.
- The recommended temperature for the room is around 65 °F (18 °C) Alex Dimitriu, MD Sleep Specialist Expert Interview.
- If your home or apartment has a thermostat, check it to ensure the room is not set to a very low temperature, as this will make the room cold.
- The recommended temperature for the room is around 65 °F (18 °C) Alex Dimitriu, MD Sleep Specialist Expert Interview.
- If your home or apartment has a thermostat, check it to ensure the room is not set to a very low temperature, as this will make the room cold.
Part
2
Staying Warm During the Night
1
Use a hot water bottle.
Look for a hot water bottle at your local drugstore. Most hot water bottles are made with a liquid that can be heated in a microwave. You can also use a more traditional hot water bottle that uses boiled water. Simply boil water on the stove and pour it into the hot water bottle.
- Look for a hot water bottle at your local drugstore.
- Most hot water bottles are made with a liquid that can be heated in a microwave.
- You can also use a more traditional hot water bottle that uses boiled water.
- Simply boil water on the stove and pour it into the hot water bottle.
- Look for a hot water bottle at your local drugstore.
2
Put on wool socks.
Wool is a great material for insulation and retaining warmth. Your feet are often the first body part that starts to feel cold and due to poor circulation, you may have a hard time warming them up with just a blanket.
- Wool is a great material for insulation and retaining warmth.
- Your feet are often the first body part that starts to feel cold and due to poor circulation, you may have a hard time warming them up with just a blanket.
- Wool is a great material for insulation and retaining warmth.
- Your feet are often the first body part that starts to feel cold and due to poor circulation, you may have a hard time warming them up with just a blanket.
- Wool is a great material for insulation and retaining warmth.
3
Block any drafts inside your room.
Drafts are openings between doors, window panes, and sometimes even the slates in your floors, that let cold air into your room. If you keep getting woken up by cold air in your room, check for any drafts by your door, your window panes, or in the corners of your room. Block these drafts with a rolled-up blanket or a long pillow. This will help to prevent cool air from circulating in your room as you sleep.
- Drafts are openings between doors, window panes, and sometimes even the slates in your floors, that let cold air into your room.
- If you keep getting woken up by cold air in your room, check for any drafts by your door, your window panes, or in the corners of your room.
- Block these drafts with a rolled-up blanket or a long pillow.
- This will help to prevent cool air from circulating in your room as you sleep.
- Drafts are openings between doors, window panes, and sometimes even the slates in your floors, that let cold air into your room.
4
Layer your sheets and blankets.
If you continue to wake up at night shivering due to the cold room, try layering your blankets over your sheets, alternating between a thin layer and a thick layer, to create more warmth. Down comforters are great for retaining heat and keeping you warm, as are wool blankets.
- If you continue to wake up at night shivering due to the cold room, try layering your blankets over your sheets, alternating between a thin layer and a thick layer, to create more warmth.
- Down comforters are great for retaining heat and keeping you warm, as are wool blankets.
- If you continue to wake up at night shivering due to the cold room, try layering your blankets over your sheets, alternating between a thin layer and a thick layer, to create more warmth.
- Down comforters are great for retaining heat and keeping you warm, as are wool blankets.
- If you continue to wake up at night shivering due to the cold room, try layering your blankets over your sheets, alternating between a thin layer and a thick layer, to create more warmth.
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References
- https://time.com/3602415/sleep-problems-room-temperature/
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
- https://www.escapehunter.com/planning/make-keep-warm-cold-room.php
- https://www.dailyfinance.com/2011/02/02/hot-water-bottles-and-other-old-fashioned-ways-to-keep-warm-on-t/
- https://www.jezebel.com/how-to-keep-warm-in-your-freezing-cold-house-5869444
- https://ota.dc.gov/release/dangers-using-your-stove-home-heating
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