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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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 person covering her bed with STJÄRNBRÄCKA Warm duvet.

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!

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

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Last chance

A folded, white, rectangular comforter named SMÅSPORRE, made of cotton and polyester. Its designed to provide warmth and is machine-washable.

SMÅSPORRE Duvet, 7.5 TOG, Double

Price € 25

Warm

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White SMÅSPORRE duvet, rectangle, soft fluffy, cotton, polyester, recycled materials.

A neatly made bed with white duvet and pillows, grey blanket, near a window.

SMÅSPORRE Duvet, 12 TOG, Double

Previous price € 29

Price € 25

13% off, save €4

Price valid from 22 Dec and while supply lasts

Extra warm

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White DVALA cotton fitted sheet, elastic edges, rectangular.

Bedroom with white DVALA sheet, striped pillows, books, plant, and wall art.

DVALA Fitted sheet, white, Double

Previous price € 9.50

Price € 5

47% off, save €4.50

Price valid from 23 Mar and while supply lasts

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White DVALA cotton pillowcase, soft, rectangular, plain design.

Cream DVALA bedding on 160-180 cm bed, soft cotton, simple decor.

DVALA Sheet, white, 240x260 cm

Previous price € 13

Price € 8

38% off, save €5

Price valid from 22 Dec and while supply lasts

A white LUDDROS pillow protector. Its rectangular and zipped, designed for easy washing. Made from polyester and cotton mix.

White pillow protector on bed, bedside table with lamp, grey curtains.

LUDDROS Pillow protector, 50x80 cm

Price € 3

Minimum order quantity: 2

You need to order at least 2 when buying online

White SKOGSFRÄKEN pillow with cotton, lyocell, and polyester filling. Rectangle shape with slightly curved edges.

SKOGSFRÄKEN Pillow, high, 50x80 cm

Price € 12

BackSide

A white KLUBBSPORRE cooling memory foam pillow with a gel layer. Its rectangular, ergonomic, and has a quilted design.

KLUBBSPORRE memory foam pillow, white, fits neatly on a bed, smaller than the bed but larger than a typical pillow.

KLUBBSPORRE Ergonomic pillow, side/back sleeper, 41x70 cm

Price € 45

CoolingBackSide

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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.

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 in her bed peacefully.

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.

A person sleeping on a ÅKREHAMN mattress.

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An ÅBYGDA white foam mattress, medium-firm, with a 10-year guarantee, featuring a soft, washable cover and two layers for comfort and support.

Cosy bedroom with grey mattress, pillows, and wooden side table. Blush lamp, large window, plush rug.

ÅBYGDA Foam mattress, medium firm/white, Standard Double

Price € 229

Medium firm

Neutral-colored modern bedroom with large bed, hanging lamp, flowers, and side tables.

ÅFJÄLL Foam mattress, medium firm/white, Standard Double

Price € 135

FoamMedium firm

Image depicts a white and grey VALEVÅG mattress with pocket springs, zipped cover, and comfort zones for optimal sleep support.

Modern bedroom with beige walls, large window, light wood bed, neutral-colored bedding, and bedside table with a lamp.

VALEVÅG Pocket sprung mattress, medium firm/light blue, Standard Double

Price € 279

Pocket springsMedium firm

VÅGSTRANDA mattress: white, rectangular, grey edges, medium-firm, pocket spring design.

Minimalist bedroom: beige bed with VÅGSTRANDA mattress, two white lamps, plant by window, light wooden nightstand.

VÅGSTRANDA Pocket sprung mattress, medium firm/light blue, Standard Double

Price € 449

Pocket springsMedium firm

A rolled, white ÅFJÄLL foam mattress. It has a quilted, washable cover. The design is simple and supportive, ideal for comfort.

Modern bedroom with gray ÅFJÄLL foam mattress on bed, light gray pillows, wooden side table, large window, red curtains, hanging lamp, and plants.

ÅFJÄLL Foam mattress, firm/white, Standard Double

Price € 135

FoamFirm

A white ÅBYGDA foam mattress with memory support, designed for comfort and pressure relief, featuring a washable cover and a 10-year guarantee.

Cosy bedroom with ÅBYGDA mattress in light colours, wooden chair, hanging lamp, and green-painted wall.

ÅBYGDA Foam mattress, firm/white, Standard Double

Price € 229

Memory foamFirm

Best seller

Ikea VALEVÅG firm gray foam mattress, 24cm high, white top, gray sides, rectangular.

Neutral modern bedroom with beige walls, light wood floor, white bed, and hanging lamp.

VALEVÅG Pocket sprung mattress, firm/light blue, Standard Double

Price € 279

Pocket springsFirm

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

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.

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

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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Black vintage-style lamp with glass shade & visible bulb.

The TÄRNABY lamp on bedside table near bed with pillows, offering warm, adjustable light for cozy ambiance. Vintage-inspired with modern touch.

Room darkening

Beige VILBORG curtains, simple, recycled polyester, darkening.

Close-up of VILBORG curtains rod pocket and dense weave, showing light-blocking, privacy and pleat functionality.

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

Price € 49

Room darkening

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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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An air purifier that traps pollution, dust and pollen particles and ventilates the air — is a smart idea and STARVKIND air purifiers can be paired with VINDRIKTNING air quality sensor to monitor the indoor air quality.