Content

• Steps
• Method 1 of 2: Prepare for Sleep
• Method 2 of 2: Keep Warm Throughout the Night
• Warnings

Our body prefers to fall asleep in the cold, not in the heat. If the sleeping room is cool, it stimulates the body's desire to "go to the side" and will help you fall asleep quickly. But sometimes, due to the low temperature outside, it becomes too cold in the bedroom. In such conditions, it is difficult to find the optimal balance so as not to sweat and freeze. Make small adjustments to your bedtime routine and the sleeping room itself to keep you warm despite the cold outside.

Steps

Method 1 of 2: Prepare for Sleep

1. 1 Do some light exercise before bed. This will raise your body temperature while preparing for bed. Try simple stretching exercises and breathe deeply to keep warm.
   • Place your feet shoulder-width apart. Take a deep breath and raise your arms to the ceiling. Pull your shoulders back and tuck your tailbone under you so that it is directed towards the floor.
   • As you exhale, lower your arms and relax them along your body.
   • As you inhale, raise your arms to the ceiling again. Reach as high as possible towards the ceiling.
   • Lower your arms as you exhale. Continue raising and lowering your arms and breathing deeply with each movement. Take 10-12 breaths in and out.
2. 2 Drink hot herbal tea or water. A hot drink will raise your body temperature and fill you with warmth. Choose a decaffeinated herbal tea so you don't toss and turn all night. You can also drink a glass of hot water with lemon and honey to keep warm.
   • Don't drink hot chocolate or cocoa, as the caffeine and sugar in this powder will likely keep you awake at night.
3. 3 Take a hot bath or shower. Steam from a hot shower or bath will help keep your body warm and warm until you go to sleep.
4. 4 Wear warm, layered pajamas. Layers of clothing will keep your body warm while you sleep. Woolen pants, a flannel shirt or underwear for sleeping, long-sleeved tops and sweaters are things that can be layered to keep you warm. Layers, as opposed to one large, fluffy pajamas, will allow you to take off some of your clothes at night when your body gets hot.
   • It has been proven that sleep at cool temperatures is deeper and longer. Be careful not to overheat, otherwise during sleep you will be uncomfortable and you will constantly wake up. The layers of clothing will help regulate body heat as it gets warm.
5. 5 Place blankets and blankets (several) next to you. Create a warm atmosphere in your bed by placing blankets and blankets at the foot of or next to your chair. If you feel cold at night, you can wrap yourself in a blanket or create an extra layer of blanket.
   • Cover your legs with a blanket before going to bed to keep them warm. More often than not, the legs become one of the first parts of the body that begins to freeze.
6. 6 Take the money and buy an electric blanket or a heated mattress topper. If you decide to use an electric blanket (that is, a blanket that generates heat using electricity), be sure to turn it off before bed or when you feel drowsy. There is a risk of fire if left on overnight. Also, avoid running power cords between the mattress and the box spring of the bed. The cord may be damaged by friction or short-circuited, resulting in a fire.
   • If you decide to use an electric heated mattress topper, do not use an electric blanket. This can lead to overheating and fire hazard.
7. 7 Adjust the temperature on the thermostat. If you have a thermostat in your home or apartment, check it to make sure the mode is not set to a very low temperature, as this will make the room cold. The recommended room temperature is approximately 18 ° C.
   • If you sleep with a partner, you may need to discuss the ideal temperature before going to bed. Try a few degrees above or below the 18 mark to determine your comfort level and your partner's comfort level. The perception of temperature is individual for each person, especially when it comes to sleep. Experiment with the thermostat to find the most comfortable temperature for both of you.

Method 2 of 2: Keep Warm Throughout the Night

1. 1 Use a heating pad. Look for a heating pad at your local drugstore. Most heating pads are made with a liquid that can be heated in a microwave oven. You can also take the more traditional version and pour hot water into it. Just boil water and pour it into a heating pad.
   • Place a heating pad under the sheet or blanket near your feet. It will stay hot all night long, warming your toes and body. By morning it will cool down and become warm.
2. 2 Put on wool socks. Wool is an excellent material for thermal insulation and heat retention. Often, your feet are the first part of your body to freeze, and poor circulation can make it difficult for you to warm them up with just a blanket.
   • Buy several pairs of high quality wool socks and keep them next to your bed. This way you can put them on in the middle of the night if you can't keep yourself warm.
   • You can also buy slippers to keep your feet warm throughout the day. Look for thick rubber soled slippers to keep your feet comfortable. It also prevents you from slipping as you walk around the house.
3. 3 Use body heat. A good way to keep warm at night is to move closer to your partner and take advantage of the natural warmth that comes from your body. If you have a pet, you can let it sleep in your bed to keep you warm all night.
4. 4 Remove any sources of drafts in the room. Drafts occur in gaps between doors, window frames, and sometimes between boards on the floor, where cold air penetrates into the room. If you are constantly waking up due to the blowing in the room, check to see if there is a leak from the door, window frames, or in the corners of the room. Block the draft with a rolled-up blanket or long pillow. This will prevent cold air from circulating in the room when you sleep.
   • You can also hang long blankets over the door and windows to prevent cold air from entering the room through small crevices.
5. 5 Make several layers of sheets and blankets. If you continue to wake up at night shivering in the cold, try placing blankets on top of the sheets, alternating between thin and thick layers to create more warmth. Duvets are great for keeping you warm, as are the wool options.
   • Downy camping sleeping bags will also keep you warm at night. Look for them at sales, thrift stores, and camping equipment stores.

Warnings

• NEVER use a stove to heat up your home! This is dangerous because of the carbon monoxide (carbon monoxide) that the gas stove gives off. It can also lead to fire.