As the winter chill sets in across the UK, a significant number of people are finding it harder than ever to get a good night's rest. While reaching for the thermostat seems like the obvious solution, a medical expert has warned that this common reaction is actually a major blunder sabotaging our sleep.
The Overheating Error
Dr Gareth Nye, a GP and lecturer in Biomedical Science at the University of Salford, has highlighted a straightforward but widespread error: making the bedroom too hot. In collaboration with nightwear brand Pretty You London, Dr Nye explains that while turning up the heating feels logical during a cold snap, it directly interferes with the body's natural sleep process.
"Part of the sleep process is a drop in the core body temperature," Dr Nye clarified. "Colder room temperatures tend to favour better sleep, but sudden drops in temperature can disrupt sleep through shivering and discomfort." Many households leave heating on overnight to combat the cold, but this often has the opposite of the intended effect.
Why a Cool Room is Crucial for Sleep
Dr Nye detailed the science behind the problem. When a bedroom is overheated, the body struggles to cool down efficiently. This impedes the natural decline in core temperature that signals to the brain it is time to sleep. Consequently, a room that feels cosy at bedtime can lead to disturbed sleep later as the body works overtime to regulate its temperature, often resulting in waking up feeling hot, clammy, or unsettled in the early hours.
This advice aligns with NHS guidance underscoring the mental health benefits of quality sleep, including boosted mood and reduced stress and anxiety. Most adults require between seven and nine hours of sleep per night.
Practical Tips for a Warmer Bed in a Cooler Room
This doesn't mean you should be shivering under the covers. Phoebe Street, brand marketing manager and sleep expert at Pretty You London, emphasises the strategy of maintaining a cooler bedroom while warming the bed itself.
"Bedrooms feel most comfortable for sleep when they're on the cooler side, usually around 16 to 18 degrees," Phoebe said. "Warming the bed itself works better than heating the whole room all night."
She recommends simple, effective methods:
- Using a hot water bottle under the duvet for a short period to take the edge off the cold.
- Wearing long, breathable pyjamas for comfort without overheating.
- Opting for lighter layers of bedding to allow for better temperature control throughout the night.
Dr Nye also points to the critical role of hands and feet. "When your feet warm up, the blood vessels widen. This helps your body release heat and allows your core temperature to drop, which is the signal it uses to begin sleep," he explained.
He cited a 2018 study showing that people who wore socks to bed fell asleep about seven minutes faster, enjoyed longer sleep, and woke up less frequently. "The mechanism is simple; warm feet support vasodilation and help the body settle," said Dr Nye, advising that loose socks made from natural fibres work best, as tight socks can reduce circulation and have the opposite effect.
By avoiding the common mistake of an overheated bedroom and focusing on targeted warmth, you can significantly improve your sleep quality during the winter months.
