How to sleep: Avoid doing this to you home during winter to ensure good night’s sleep

Sleep is incredibly important because a lack of it can lead to a number of serious health problems. As well as feeling grumpy and not being able to work to your best ability, regular poor sleep can put a person at risk of obesity, heart disease and diabetes. It can also shorten life expectancy.


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Cold and draughty rooms may prompt people to reach for the thermostat to create a more toasty sleep environment.

Turning up the temperature may seem like a food way to combat the cold, but an expert has revealed being tucked under your duvet with the thermostat on full blast can lead to disaster.

Sleep consultant Maryanne Taylor, from The Sleep Works, told Sky News: “If the room is too hot, our body needs to work extra hard to regulate our body temperature during the night.

“This can increase wakefulness and reduce our time in deep, slow wave sleep, which is the all-important restorative sleep, enabling us to feel rested and energetic the next day.”

So what temperature should your room be if you want a good night’s sleep?

Your body heart peaks in the evening but then drops to its lowest levels when you’re asleep, according to The Sleep Council.

So a cool 16-18C is thought to be an ideal temperature in a bedroom.

The sleep organisation explained: “Temperatures over 24C are likely to cause restlessness, while a cold room of about 12C will make it difficult to drop off.

“Young children and elderly people may require a slightly warmer environment, so it’s useful to invest in a room thermometer to keep track of temperatures.

“It’s also worth purchasing a range of suitable bedding depending on the season – an extra layer of sheets or blankets will make you more comfortable when it’s cold, as will a hot water bottle or a good pair of bed socks for cold feet.”

Other ways to create the perfect sleep environment

The NHS says your bedroom should be a relaxing environment, and experts claim there’s a strong association in people’s minds between sleep and the bedroom.

But certain things weaken that association, such as TVS and other electronic gadgets, light, noise, and a bad mattress or bed.


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The health body advises: “Keep your bedroom just for sleep and sex (or masturbation).

“Unlike most vigorous physical activity, sex makes us sleepy. This has evolved in humans over thousands of years.

“Your bedroom ideally needs to be dark, quiet, tidy and be kept at a temperature of between 18C and 24C.

“Fit some thick curtains if you do not have any. If you’re disturbed by noise, consider investing in double glazing or, for a cheaper option, use earplugs.”

Silentnight recommends using an electric blanket to keep the cold out.

But if you choose to use an electric blanket make sure you know how to use them correctly and safely.

The Silentnight experts advise: “The fabric used in electric blankets contains thin electric wires, and when the blanket is switched on, the wires heat up the fabric and the bed. Electric blankets can be set to a variety of temperatures, depending on how warm you would like it. The lower temperatures tend to be around 18 and 25 degrees celsius and can go as hot as 56 degrees celsius.

“When purchasing an electric blanket, it’s always advisable to buy one that is brand new, rather than a cheaper second-hand option. It’s also good to check that the blanket includes overheat protection.

“Before using your electric blanket, you should always read the manufacturer’s instructions thoroughly – this includes the washing of the blanket.”

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