You’re hot then you’re cold… How to get that ‘just right’ temperature whilst you sleep

Finding that ‘just right’ temperature whilst you sleep can be difficult, especially during the more extreme winter and summer months.

Whether you’re wrapped up in blankets or sleeping without the duvet, regulating your bedtime temperature is a challenge. So, we thought we’d share some tips and tricks that might help you maintain that ‘just right’ temperature all night long.

Generally, the ideal temperature for sleep is between 15 and 20 degrees Celsius. When the temperature gets higher than this, it makes it very difficult to fall asleep.

Falling into a deep sleep is associated with cooler temperatures, so if you need help lowering your body temperature, try the below methods:

• Take a warm shower or bath to increase your body temperature in the shower which will allow you to cool down when you step out. Make sure you take a lukewarm shower as opposed to a very hot one so that it doesn’t heat up your already warm room.

• Freeze a washcloth and use it as a cold compress when you’re trying to fall asleep.

• Eat smaller amounts of food closer to bedtime to reduce how much energy your body uses to break it down, leading to a lower body temperature.

• Freeze a water bottle along with the washcloth and use it to cool off your face and neck or place it in your bed to keep you cool.

• Cool off your pulse points (ankles, wrists, backs of your knees and the crooks of your elbows) with ice packs for 20 minutes at a time.

• Invest in some cool technology bedding such as our Sleepeezee Cooler range. Our Cooler range includes Staycool Gel and a cool touch surface for pressure-sensitive support that responds to your shape and helps regulate temperature.

The opposite issue of being too warm is being too cold and shivery when you’re trying to sleep. If you struggle with staying warm whilst you sleep, try these simple methods:

• Opt for a memory foam mattress as this is a good insulator and is better for heat retention than springs.

• Use an electric blanket to warm up your bed before you turn in for the night.

• Keep the bedroom warm, but not too hot and free of draughts.

• Avoid a saggy bed that encourages you to roll towards your partner as this can lead to clamminess and lack of support.

• Choose a duvet with a high tog rating or use several layers of bedding and blankets.

• Place a hot water bottle in your bed but make sure it has a cover on it to avoid scaling.

• Have a bath and make a hot caffeine-free drink to sip before bed.