You feel tired as soon as you wake up, the long winter nights and the increasingly low temperatures every day are not our allies... Are you cold even under the duvet ? Fortunately, we are here to give you good advice so that you are no longer cold at night!
Why are you cold at night?
There are several factors that can cause you to feel cold at night: lack of iron, lack of sleep, poor hydration, diabetes or people with blood circulation problems . All of these factors can be detrimental to the quality of your sleep by making you feel cold at night.
In addition to the specific health problems described above, excessive sweating can also make you feel cold at night. If the sweat is not completely absorbed by your bedding, it can remain on your bed, causing you to shiver and thus making you feel cold.
Being cold at night may impact your sleep
The cold can have several different impacts on the body during our sleep, we will see which ones:
- You will have more difficulty managing your emotions (mood swings)
- Attention and learning problems
- Your immune defenses will be weakened.
- Your chances of burning out will be increased.
- Risks of obesity and diabetes.
It is therefore important to find the right temperature in your bedroom.
What is the right temperature to sleep in winter?
You may have heard it before, and it's not just hearsay, it's better to sleep in a cool room . And this has its good sides: think about your energy bill, by lowering or turning off your heating at night, you only have to win!
And what about sleep? To fall asleep better, you need to lower your body temperature . To do this, we advise you to open the window and air out your room before going to sleep, and even leave your window ajar for the more daring.
The right temperature for sleeping is between 17 and 19°C.
Choosing the right duvet to keep warm in winter
Depending on the temperature of your room and to avoid being cold at night , you can choose a temperate duvet or a warm duvet:
The warm duvet:
It is suitable for a room with a temperature below 15°C, or for those who are always cold under their duvet ! The warm duvet is characterized by a filling whose weight is 400 to 500 g/m². It is therefore suitable for an unheated or very lightly heated room.
The temperate duvet:
The temperate duvet is suitable for a room with a temperature below 22°C. It is characterized by a filling whose weight is 300 to 350 g/m². It is therefore suitable for a room heated between 17 and 19°C as recommended for a good night's sleep.
What duvet material should you choose when you are cold at night?
As for the material of the duvet , the ideal is a feather or down filling to best retain heat without accumulating nighttime humidity. You can also opt for a wool or silk duvet, although their price is higher.
For a good value for money solution, we recommend synthetic duvets , which are generally machine washable. In addition, synthetic duvets have the advantage of having a more original style or color than a classic duvet and can therefore be placed over a single sheet. For better bedding hygiene, we recommend choosing a duvet with synthetic filling but with 100% cotton ticking which promotes the elimination of perspiration.
Especially for winter, sherpa fabric duvets give a faux fur effect to spend cozy and warm moments. Ideal for enjoying a lie-in!
For more advice, don't hesitate to consult our article "how to choose your bed linen."
Choosing a mattress with a winter side
Mattresses with a winter side and a summer side will allow for better quality sleep thanks to their thermoregulation during periods of extreme heat or conversely during periods of extreme cold.
The winter side will be where the headband (or label) will be sewn. It is often made from wool in order to retain heat.
On the summer side, the material will be lighter and more airy, some mattresses will even benefit from a fabric with refreshing properties.
Sleeping dressed or sleeping naked in winter?
Obviously, if you are invited to sleep at someone's house or if you are very chilly, the question (almost) does not arise: sleep dressed and wear pajamas.
However, if you are at home, you may want to think twice. As written above, to fall asleep more easily and have a better sleep, you need to lower your body temperature. Contrary to adding a layer of clothing, sleeping naked would reduce the heat your body produces.
Sleeping naked has several advantages:
- This promotes blood circulation, so you will feel lighter and have nice rosy cheeks when you wake up.
- This increases feelings of well-being and allows the release of endorphins while you sleep.
If you prefer pajamas, consider favoring natural materials, such as cotton which regulates perspiration and avoid polar materials, unless you sleep in a really cold place. For people who are more sensitive to the cold, you can wear socks to avoid poor blood flow to your extremities (your feet).
How to stop being cold even under the duvet?
Use a hot water bottle at night
Hot water bottles are great for warming up your bed. They emit gentle heat continuously and can last all night! You can use a small hot water bottle to warm up a part of your body while there are larger hot water bottles that can warm up your entire bed.
It is advisable to use a hot water bottle cover which will prevent any injuries and burns to your body.
Do some stretches before going to sleep
Two to three hours before going to bed, you can do some stretching. This will help increase your body temperature . Don't overdo it though! If you do intense exercise, it may take longer for you to fall asleep.
What to do to promote good sleep in winter?
Do not bathe or eat before going to sleep.
Contrary to popular belief, you should avoid taking a hot bath before going to sleep, and if you are dying to do so, try to do it at least 2 hours before going to bed. Similarly, we advise you not to eat just before going to bed , but if possible at least 3 hours before in order to have time to digest properly.
Hydrate before bed
Then, you absolutely must hydrate yourself before going to sleep . This is of course valid all year round, but especially in winter. Why? By heating your home to avoid being cold under the duvet , the air becomes drier and drier. In the morning, you may wake up with a dry throat and cracked lips. To avoid this unpleasant situation, the best thing is to hydrate yourself regularly throughout the day and evening. You can also put balm on your lips before going to sleep.
Using essential oils to sleep well in winter
Another idea to help you fall asleep better is to put a drop of lavender essential oil on your pillow. It helps you fall asleep when it's cold , and has soothing and antibacterial properties.
Set bedtimes
One last piece of advice that is valid all year round, but even more so in winter to cope with the long dark nights, is to have a regular sleep rhythm . For your rest time to be effective, it is better for your body to go to bed and get up at fixed times, even on weekends. We also like to sleep in, but you only have to try it once to realize that we are in much better shape if we get up at the same time every day. By following this good rhythm, we also gain much more time to enjoy the weekend with our loved ones or to indulge in our favorite hobbies.
