Sleep well when cold, here are the ways!

Getting quality sleep is very important for everyone. However, erratic weather can be a factor that affects the quality of your rest time. Not only when the temperature rises or is hot, sleep can also be disturbed when the weather is too cold. Then how to sleep well when cold?

What is a good room temperature for sleeping?

When it's hot, sleep can be very challenging because your body temperature actually needs to drop in order for you to fall asleep. But on the other hand, you will also find it difficult to sleep well when cold.

“So does cold weather make it easier for us to get sleepy? Not necessarily - being in an uncomfortable situation because the cold can be a hindrance too, ”says sleep expert Dr. Sophie Bostock.

"The optimal temperature for sleep is around 18 degrees Celsius, cooler than room temperature in general. This means it is often easier to get a good sleep in winter than in a humid summer. "

Craig Heller, PhD, professor of biology at Stanford University and Ralph Downey III, PhD, Chief of Sleep Medicine at Loma Linda University says, "recommending what a specific temperature is is difficult because the room temperature is different for everyone."

Meanwhile, in general, room temperature recommendations are between 18 and 22 degrees Celsius, Heller suggests setting the temperature at a comfortable level, meaning whatever as long as it is comfortable for you.

How to sleep well when cold

In order to maintain the quality of your sleep even though the weather or the temperature is too cold, here are some tips you can do to overcome it.

1. Make your bed warmer and more inviting

Add a blanket to your bed because several layers of blankets are better than just one thick blanket. This way, you can sleep soundly when it's cold but can get rid of a layer or two when it's overheated for your comfort.

2. Warm up before bed

If it's easy to feel cold, warming up before bed can help you sleep well in cold weather. Wear night clothes like pajamas and use them in layers. Wearing layers not only saves body temperature, but just like a blanket, you can quickly adjust the temperature when you feel too warm.

To increase the temperature in the center of the body, drink water or warm tea with lemon or honey added before bed. Make sure this drink is free of caffeine or you will have trouble falling asleep. Then, taking a warm bath or bath and light exercise, such as stretching are also ways and can help sleep well in cold weather.

3. Humidify dry air

Dry air during cold weather can negatively impact sleep by causing snoring, coughing or waking you up due to an itchy throat, nosebleeds or muscle cramps.

There are several ways to humidify the air in the room. The easiest way is to use humidifier or steamer (humidifier or steam generator).

4. Check the condition of the mattress

Mattresses have a usage life of about 8-10 years, and when they are more than usual they will be less comfortable to use. Check your mattress to see if it is loose, firm, noiseless, or no longer soft. These signs indicate that it is time for you to change your mattress so that you can sleep well when it is cold.