Staying the perfect sleep temperature as the weather drops isn’t an easy feat, and those brisk winter nights call for cozying up under the covers to keep warm. The key to staying warm? Utilizing bedding layers. Layering your bed doesn’t have to be complicated—just three simple, sensible, comfortable layers make for the perfect combination of warm and cozy bedding.
What’s My Ideal Sleep Temperature?
Staying asleep throughout the night is a crucial part of feeling well-rested and achieving critical stages of your sleep cycle. However, when your sleep temperature is off, either from being too hot or too cold, it interrupts essential sleep phases.
Your body’s ideal sleep temperature is probably lower than you’d expect. While the exact temperature for sleep is debated, a temperature between 62-67°F (between 16-19°C) is recommended. In addition, our bodies tend to drop a couple of degrees while we sleep to comfortably fall and stay asleep without expending unnecessary energy.
While many people struggle with sleeping too warm, in the cold winter months, sleeping too cold can also become an issue. Adapting your bedroom environment with the changing seasons is one way to ensure you achieve the right temperature while you sleep.
How to Achieve Your Perfect Sleep Temperature
To regulate your sleep temperature, utilizing multiple bedding layers is a must. Just like layering your clothes when you’re unsure of the weather, layering your bedding allows you to add or remove warmth as needed.
Layer 1: Sheets
Sheets are the base layer of bedding against your skin, so it’s important to find a sheet set that is comfortable and works well with your specific sleep needs. All-natural fibers, such as hemp, cotton, and linen, provide breathability and other benefits, including thermoregulation and hypoallergenic properties that offer comfort while keeping you at an ideal temperature. Learn more about which sheets are right for you on the blog post, “Tips for Better Sleep: How to Choose Your Sheets.”
Layer 2: Blankets
Adding an extra layer of bedding during the cooler months is a great way to provide more warmth at night without increasing your electric bill. Depending on your personal sleep temperature and whether you typically find yourself sleeping warmer or cooler, you may choose a lighter or heavier weight for your blanket layer.
Quilts are often the warmest layer you can choose, as they are made from three layers: top fabric, fill, and bottom fabric. Another option for your blanket layer is a coverlet. Coverlets are typically made from a single piece of fabric that is sewn with a textured technique. They come in medium– or heavy-weight options, so you can choose your ideal temperature and coverage level.
Layer 3: Duvets
Finally, the top layer on your bed is typically a duvet cover and insert. While a duvet cover often provides comfort and style on a bed, it’s the duvet insert that gives warmth. A duvet insert filled with natural, thermoregulating fibers, like Merino wool, is great for year-round comfort as it’s breathable and moisture-wicking in the summer, yet cozy and insulating in the winter.
Sources
“Best Temperature for Sleep.” Sleep Foundation. sleepfoundation/bedroom-environment/best-temperature-for-sleep
“Effects of Thermal Environment on Sleep and Circadian Rhythm.” National Library of Medicine. pmc.ncbi.nlm.nih/articles/PMC3427038/
“What’s the Best Temperature for Sleep?” Cleveland Clinic. health.clevelandclinic/what-is-the-ideal-sleeping-temperature-for-my-bedroom
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