How to improve the quality of your sleep during winter

Seasonal variations can have an impact on our sleep-wake cycle. Explore how our sleep pattern changes during the winter months and find practical advice on how to improve it. The arrival of winter brings with it a number of potential challenges for sleep including reduced exposure to sunlight, cooler temperatures, clock changes, and lowered immunity.

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Two pillows and a blanket shown on a bed.

A corner of a VALEVÅG pocket sprung mattress with a person’s hand resting on the top surface of the mattress.

A bed on a dark, floral wall, with black SKURUP floor/reading lamps on both sides, plus a TÄRNABY table lamp in a window.

A STARKVIND air purifier standing on a floor of brightly-lit bedroom.

A brightly-lit bedroom with a big bed in focus.

Ideal temperatures for a good sleep

At the start of the night, a 1°C drop in temperature is needed to help you fall asleep. It’s this decrease, coupled with the arrival of darkness, that informs our body clock that the night has begun. Sleeping in a cooler environment is more favorable. Use multiple sheets and blankets rather than a single winter duvet to help your sleep, as it allows you to easily and quickly regulate your body temperature by adding or removing layers during the night.

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A person covering her bed with STJÄRNBRÄCKA Warm duvet.

Ideal bedding for optimal sleep temperature

We sleep better in a cool room, with the ideal temperature reported to be 16 - 17°C. This rather chilly temperature takes into consideration the fact that most of us also wear some form of night clothes and use various amounts of bedding.

A corner of bed with STJÄRNBRÄCKA duvet placed at the center of it.

How to layer bedding for a perfect naptime

Our choice of bed linen really matters when it comes to the quality of sleep. It directly influences your comfort and rest. What should we consider when buying sheets or duvets? Materials, duvet types and so much more!

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Find the right mattress

Choosing the right mattress will make it easier to sleep, whatever the weather. It is important to find the right one, as some naturally trap heat, keeping you warm, whilst others lose it, helping you keep cool. For example, spring or latex mattresses are great if you are a hot sleeper, whilst a foam mattress can be good if you get cold during the night.

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How to choose a mattress that’s best for you

Sleep is crucial for your health and well-being, both physically and emotionally. When you sleep, your body restores areas like your digestive and cardiovascular systems. This guide will help you to find a comfortable mattress that really suits you.

A person sleeping in her bed peacefully.

All types of IKEA mattresses in one place

Say goodbye to the sleepy and grumpy mornings. Whether you are looking for a pocket sprung or memory foam mattress we have a variety of options that suits you. Use our filters to choose optimal firmness, size, materials or price!

A person sleeping on a ÅKREHAMN mattress.

Use our comfort guide to find an ideal mattress

Everyone’s body is different, which is why you have a wide range of different mattresses to choose from. Answer several questions and we will find you a mattress that really suits you – just choose your sleeping position, temperature and bed size.

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ÅBYGDA Foam mattress, medium firm/white, Standard Double

Lighting and curtains

The arrival of winter and the associated reduced exposure to sunlight can have a big effect on our sleep. Expose yourself to natural light - aim to get as much light exposure as possible during the winter months. Sunrise light - natural or artificial blue light can help us wake up as it can help stop the production of melatonin and activate the release of cortisol, the waking hormone, making us feel energised for the day ahead.

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A young girl controls the colour of her bulbs using the IKEA Home Smart App

Smart lighting for a stress-free waking up

If you struggle to wake up in the morning, use lamps and smart lighting solutions imitating natural sunlight, for a natural wake-up process. If that doesn’t work, then 10 minutes of bright light therapy from a light box can be very helpful.

A person standing in a living room and looking at the window.

Blinds for a good night sleep

Get light if you suffer from the winter blues. Indoors keep the curtains open and sit next to a window to get as much light into your house and onto your eyes as possible. Choose blinds to protect your sleep from street lights.

Bedroom lighting ideas – how to set any mood

The light fixtures in your bedroom don’t just illuminate the space, they can alter the mood, transform the function and add to the aesthetic. That’s why it’s good to know what to look out for when choosing bedroom lights.

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TÄRNABY Table lamp, dimmable anthracite, 25 cm

TÄRNABY Table lamp, 25 cm

Price £ 19

(200)

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DEJSA Table lamp, beige/opal white glass, 28 cm

DEJSA Table lamp, 28 cm

Price £ 35

(23)

VILBORG Room darkening curtains, 1 pair, grey/with heading tape, 145x250 cm

VILBORG Room darkening curtains, 1 pair, 145x250 cm

Price £ 49

(145)

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VILBORG Room darkening curtains, 1 pair, beige/with heading tape, 145x250 cm

VILBORG Room darkening curtains, 1 pair, 145x250 cm

Price £ 49

(41)

More options available

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Air quality and good night sleep

Since we spend so much time in bed, air quality is very important in the sleeping area. Keeping your home free from pollution is a big issue. An air purifier or some green plants (preferably aloe vera or a spider plant) can make a big difference.

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