Content

• To step
• Part 1 of 2: Preparing for bed
• Part 2 of 2: Stay warm during the night
• Warnings

Your body would rather be cold than warm to sleep. A drop in your body temperature due to a cold sleeping environment can trigger the "let's go into the nest" in your body and help you fall asleep immediately. But sometimes your sleeping place is too cold due to a cold night outside and you have trouble finding the right balance between too warm and too cold. With some minor tweaks to your bedtime routine and place to sleep, you should be warm enough to fall asleep despite the cold weather outside.

To step

Part 1 of 2: Preparing for bed

1. Do some light exercise before going to bed. This will warm up your body temperature as you prepare for bed. Perform a simple stretch with a deep breath to warm yourself up.
   • Stand with your legs hip-distance apart. Take a deep breath and raise your arms. Roll your shoulders back and tuck your tailbone towards the floor.
   • As you exhale, lower your arms so that they hang at your sides.
   • As you inhale, bring your arms back up. Extend towards the ceiling as far as possible.
   • Lower your arms as you exhale. Continue to raise and lower your arms and inhale deeply with each movement for 10 to 12 breaths.
2. Drink warm herbal tea or water. A hot drink increases your body temperature and gives you a feeling of warmth. Choose herbal teas without caffeine so that it doesn't wake you up at night. You can also drink a mug of hot water with lemon and honey to keep you warm.
   • Don't drink hot chocolate as the caffeine and sugar in the powder mix will likely keep you awake at night.
3. Take a warm shower or bath. Soaking in the steam from a hot shower or bath can warm your body and keep your body temperature up for when it's bedtime.
4. Wear warm nightwear in layers. Put on layers of clothing so that you retain body heat while you sleep. Wool long johns, a flannel shirt or pajamas, long-sleeved t-shirts and sweaters are all pieces you can wear in layers to keep you nice and warm. By wearing layers, as opposed to big and fluffy one-piece pajamas, you can take off clothes all night long as your body warms up.
   • Sleeping at a slightly cold temperature leads to a deeper and longer sleep. You should be careful not to overheat your body as this can lead to restless sleep or discomfort while sleeping. Layering allows you to adjust your body heat as you warm up.
5. Keep several blankets and comforters nearby. Create a warm atmosphere on your bed with layers of blankets and duvets at the foot of your bed or on a chair next to your bed. If you get cold at night, you can easily grab a blanket or an extra layer.
   • Put a blanket over your feet before going to bed to keep them warm. Your feet are often one of the first parts of your body to get cold.
6. Invest in an electric blanket or a heated mattress. If you decide on an electric blanket, which uses electricity to heat up, unplug the power cord before going to sleep or while dozing off. It is a fire hazard if the plug is left plugged in overnight. Also make sure that you do not place the control cords for the blanket between your mattress and the box spring. The cord could be damaged by friction, or it could also be trapped by the heat from the electricity in the cord and create a fire hazard.
   • If you decide to buy a heated mattress that will stay warm with electricity, do not use an electric blanket. This can lead to overheating and is a fire hazard.
7. Adjust the temperature on the thermostat. If your house or condo has a thermostat, check it to make sure the temperature in the room is not very low as this will make the room cold. The recommended room temperature is approximately 18 ° C.
   • If you are sleeping with a partner, you may both need to agree on an ideal temperature for the room before going to bed. Try to go a few degrees above or below 18 degrees to determine your comfort level and the comfort level of your sleeping partner. Temperature control can be a subjective science, especially when it comes to sleep. Play with the thermostat to find the most comfortable temperature for both of you.

Part 2 of 2: Stay warm during the night

1. Use a hot water bottle. Look for a hot water bottle at a drugstore. Most hot water bottles are made with a liquid that can be heated in a microwave. You can also use a more traditional hot water bottle that holds boiled water. Just bring some water to a boil on the stove and pour it into the hot water bottle.
   • Place the hot water bottle at your feet under the sheets or blankets. It should stay warm all night and warm your toes and your body. By morning it will cool to a lukewarm temperature.
2. Put on wool socks. Wool is a great material for insulating and retaining heat. Your feet are often the first part of the body to get cold, and poor circulation can make it difficult to warm them up with just a blanket.
   • Buy several pairs of high wool socks and keep them next to your bed. You can grab them at night, in case you can't get warm.
   • You might also want to invest in slippers to keep your feet warm all day long. Go for thick slippers with rubber soles to keep your feet nice and warm and give you traction when you walk around the house.
3. Use body heat. A great way to stay warm at night is to lie closer to your sleeping partner and reap the benefits of natural body heat. If you have a pet, consider putting it to sleep in your bed, if only to keep you warm all night.
4. Block any drafts in the room. Draft areas can be openings between doors, window panes and sometimes even the slates in the floor that let cold air into your room. If you keep being woken up by cold air in your room, check for a draft near the door, window panes, or in the corners of the room. Block this trip with a rolled up blanket or long pillow. This will help keep cool air from circulating in your room while you sleep.
   • You can also hang long blankets over the door and windows to prevent cold air from entering your room through small cracks.
5. Lay out sheets and blankets in layers. If you keep shivering through the cold room at night, put the blankets over the sheets, alternating a thin layer with a thick layer to create more warmth. Down comforters, like woolen blankets, are great for trapping heat and keeping you warm.
   • Down sleeping bags made for camping will also keep you nice and warm all night. Get them from thrift stores or camping stores.

Warnings

• NEVER use the oven to heat up your home! This is dangerous because of the carbon monoxide released by a gas stove and it is also a fire hazard.