How to achieve the perfect temperature for good-quality sleep
It’s no secret that being the wrong temperature at night can interfere with your sleep. Here’s how to ensure the temperature of your bed and bedroom – and therefore your body itself – is just right for good-quality sleep. Follow these five easy tips to ensure your temperature doesn’t get in the way of a good night’s sleep.
When buying a duvet, you’ll want to know how warm it will keep you. Duvets are marked with a warmth rating called a tog, which is a measure of thermal insulance. The higher the tog, the warmer the duvet.”
Nicola Ritchie, Textiles Business Leader at IKEA UK and Ireland
Use temperature to wind down
There’s a reason a long, hot bath makes us feel ready for bed. A drop in body temperature naturally helps send you to sleep, so going from a warm bathroom to a cooler bedroom and then resting as your core temperature drops back down to normal can help if you have trouble drifting off.
Change up your covers
Around 80% of body heat escapes through a quilt, so if you’re prone to feeling cold at night, make sure you have a thick, warm duvet with lots of filling, plus cosy blankets to hand if you need extra layers.
Allow your body to breathe
If being too hot is your issue, your bedding can also help. Using sheets and blankets instead of a duvet allows you to regulate your body temperature more easily, while certain materials are better at keeping us cool than others. Lyocell, often used in bedding and sometimes as quilt filling, breathes well and draws away moisture.
Choose the right mattress
You should take your preferred sleeping temperature into consideration when picking a mattress, too. A spring mattress circulates air well, and can prevent you from feeling too hot during the night. If you struggle to stay warm, on the other hand, opt for a mattress made from a material that traps heat, like foam.
Get some air
Unsurprisingly, ventilation plays a key role in the temperature of a bedroom. To keep yours toasty, block out draughts with heavyweight curtains and consider getting double-glazing. If you do need to have the heating on throughout the night, try to keep it low in the bedroom, as central heating can make a room feel stuffy. In warmer months, open the window and keep a fan by your bed when necessary.
For more sleep inspiration and tips on how to improve your bedroom environment, visit our dedicated sleep hub.