Staying warm at night and how it affects sleep quality
A restful night’s sleep is one of the foundations of good health, yet millions of people struggle to achieve it. Often overlooked in discussions about mattresses, bedtime routines and screen time, temperature plays a crucial role in how well we sleep. Feeling too cold can interrupt your natural sleep cycle, leaving you restless and fatigued the next day. In this article, we explore why staying warm at night matters, how it affects your sleep quality, and practical ways to maintain comfort.
How body temperature influences sleep
Our body’s internal temperature naturally drops as we prepare for sleep. This process signals to the brain that it’s time to rest, helping you drift off more easily and stay asleep through the night. According to research published by the National Sleep Foundation, the ideal bedroom temperature for most adults is around 18°C (65°F), and deviations from that range can disrupt both falling asleep and staying asleep. Sleeping in a room that’s too cold forces the body to work harder to maintain its core temperature, which can interfere with the normal progression of sleep stages. This means less deep sleep, more frequent awakenings, and reduced overall sleep quality.
Feeling cold at night doesn’t just make you uncomfortable in the moment. When your body must expend energy to stay warm, it can lead to lighter sleep and even affect the percentage of REM sleep you achieve. REM sleep is critical for emotional regulation and memory consolidation, meaning a cold night can impact your mood and cognitive functioning the next day. The Sleep Foundation explains that drastic drops in temperature at night may cause sudden awakenings or difficulty entering the deeper, more restorative phases of sleep.
Why staying warm matters more than you think
Being too cold at night doesn’t only lead to tossing and turning. Cold stress activates the body’s sympathetic nervous system — the “fight or flight” response — making it harder to transition into restful sleep. This is especially true for individuals with poor circulation, older adults, and those with conditions like Raynaud’s syndrome or hypothyroidism, where the body struggles to regulate temperature efficiently.
Temperature also affects the body’s circadian rhythm, the internal clock that regulates sleeping and waking. A chill in the air signals your brain to begin lowering your core temperature, a natural part of the sleep cycle. But if the chill is too intense, this process can be disrupted entirely. According to research shared by the Journal of Physiology, maintaining a comfortable ambient temperature ensures optimal conditions for the brain to shift into sleep mode.
Practical ways to stay warm for better sleep
There are several simple and effective strategies to stay warm at night without overheating. Choosing bedding that provides enough insulation is central. Duvets with a suitable tog rating help trap heat close to your body while breathable materials like cotton or bamboo wick away excess moisture.
One solution growing in popularity for its targeted warmth is heated blankets. These offer controlled warmth that can be adjusted to your personal comfort level before and during sleep. Heated blankets help provide a cozy environment, particularly in colder months, and make it easier for your body to reach the comfortable temperature required for uninterrupted sleep. Unlike bulky layers that can restrict movement, heated blankets add warmth without weight, allowing you to sleep comfortably throughout the night. Another helpful strategy is wearing sleepwear made from thermal fabrics or layering lightweight clothing to retain warmth. Additionally, pre-warming your bed with a hot water bottle or heat pad before getting in can make the initial transition into sleep more pleasant. It’s also worth paying attention to your bedroom setup. Draft-proofing windows and doors, using thick curtains, and placing rugs on cold floors can all contribute to retaining heat where it matters most.
Sleep quality is influenced by many lifestyle factors, yet the role of warmth is often underestimated. A cold sleep environment forces the body to expend energy, disrupts normal sleep stages, and can leave you feeling groggy and unrested. Understanding how temperature affects your internal rhythm allows you to make small changes with significant benefits.
All in all, maintaining a comfortable sleeping temperature helps the body transition smoothly into sleep and stay there through the night. Tools like heated blankets provide gentle, adjustable warmth that enhances comfort without overheating. Combined with proper bedding and room preparation, keeping warm at night becomes a fundamental part of achieving restful, restorative sleep. By prioritizing warmth, you’re not just adding comfort. You’re investing in better health, improved mood, and optimal daily performance.
