Expert shares tips to sleeping in the cold – without racking up heating bill
It's that time of year when the chilly weather starts to make an unwanted appearance again.
And as the cost-of-living crisis continues, the soaring energy bills are certainly a worrying factor for many people. Some may even be reluctant to turn on their heating as they sleep, which can make for an uncomfortable night in your bed.
As the average energy bill is predicted to reach, on average, £2,500 annually – making sure you stay warm at home has become more difficult than ever for many.
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A survey conducted by Get Laid Beds revealed "85.05% [of] UK adults admitted they’re worried by the rising energy costs". With energy bills being a big worry for many, sleep expert Dr Daisy Mae has teamed up with Get Laid Beds to share how you can get a good sleep in winter, without breaking the bank.
The Dr explained: "The energy crisis currently happening in this country is reaping havoc in households everywhere. Not only does this cause a huge amount of stress, for many of us it means there are some very cold nights in store.
"Combine these two things and you’ve got a recipe for sleepless night after sleepless night. There are however some things you can do to alleviate this and hopefully get the much-needed hours of sleep you need to function, even when it’s cold."
Now, Dr Daisy Mae provided five top tips to help people get the most comfortable sleep as possible in this chilly weather.
Wear the right garments
First off, the expert said you should make sure you're layering your nightwear and bedding to keep snug. This will keep the warm air in, and the cold out. "A lot of thin layers is far better for keeping warm rather than one thick layer, as it traps the air between them," Dr Daisy Mae said.
"Opt for cotton or wool bedding and nightwear, and this will be the best method for trapping in plenty of warm air while keeping you comfortable. Cotton helps your body retain heat. Woollen bedding has been shown in medical studies to result in 25% more regenerative sleep than other bedding."
Warm baths and beverages
Jumping in the shower always seems like the efficient option, but having a nice relaxing bath could be more beneficial in the long run. The expert said: “A nice warm bath an hour or so before bed will raise your temperature nicely while relaxing the muscles. Cooling down after a bath stimulates the production of the sleep hormone, melatonin.
"Your body temperature falls before you drift off to sleep. But take care not to have the bath too hot as this will only make you sweat."
And treating yourself to a hot beverage has never been a better idea. She added: "Combine this with a warm drink as you get ready for bed such as milk or a herbal, non-caffeinated tea and your body temperature should be just right as you plan to nod off."
“Be sure to check all windows and doors are properly closed and that no air is getting through any cracks around their structures," Dr Daisy Mae said. "Most people sleep well in well-ventilated rooms, but strong drafts coming through unwanted areas can have an adverse effect."
If you don't want to invest in a draft excluder then the expert said that using a towel or old jumper at the bottom of the door will also do the trick. The doctor urged: "Also, take time to check for moving air around skirting boards, beams or any other fixtures or structures in your room."
Routine is key
Of course it's a struggle to get out of bed in the morning, we all dread that early morning alarm clock. But, the sleep expert revealed that sticking to a routine is important to your rest.
She said: "We’re all too familiar with getting out of bed on a cold morning, it’s one of life’s toughest challenges. But now that it is getting colder, sticking to your daily routine, getting into and out of bed at the same time every day will pay huge dividends when trying to get to sleep.
"Your circadian rhythm plays a vital role in helping your sleep cycle stay consistent, but this simply doesn’t work if you’re umming and ahhing about getting out of bed for a few more hours than normal. Bite the bullet in the morning and reap the rewards when you get back into bed at night."
Let the sun shine
"It may not be sunbathing weather, but at any given opportunity you should let the sunshine through into your bedroom as much as possible," Dr Daisy Mae explained.
"After a full day or so of sun, this will increase the temperature in your room and will set a good foundation of heat in the room for when it’s time to go to bed. A small tip, but one that will be very useful for keeping energy bills down."
Might as well make the limited the sun until summer!
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