Waking Up Cold? How to Make Getting Out of Bed in January Easier

January is here, and with it come the cold, dark mornings that make getting out of bed so difficult. 

Cold winter temperatures also make falling asleep more challenging, which can lead to us feeling groggy and tired, and experiencing lower moods over winter. Combined with the effects of Seasonal Affective Disorder (SAD), this can make getting good quality rest and feeling refreshed in the mornings a challenge.

To explain how important a good sleep temperature is, and to help overcome the effects of SAD, Jonathan Warren, bed expert at Time4Sleep, and Dr Hana Patel, resident sleep expert at Time4Sleep, have shared their tips to make your sleeping environment as comfortable as possible during the cold winter nights.

The perfect sleep temperature, and why it’s important

Dr Patel explains: “Temperature can have a huge impact on the amount and quality of the sleep we get. People often believe that a warmer bedroom is best for optimum sleep, but most doctors recommend an ideal temperature of around 16-18°C. 

“If we are too hot or too cold when we sleep, it can result in us waking frequently throughout the night due to restlessness and discomfort. Whilst it’s not always possible to ensure your bedroom is heated to the correct temperature, you can take other steps to improve your sleeping environment and improve your quality of sleep.”

How to choose the right duvet

Jonathan says: “Choosing the right duvet is vital for keeping you warm, and sleeping with the wrong one can leave you with less protection from cold temperatures. 

“Duvets tend to fall into one of three categories, winter, summer and all-rounder. To know which is which, pay attention to the tog rating. Tog ratings start at 1 and increase to 15, with higher numbers being thicker and cosier. Most ‘all-rounder’ duvets are rated from 7 – 10 tog, with winter duvets rated 10 – 15. 

“Winter duvets offer the most comfort and warmth during the colder months, but will likely be too warm for the rest of the year. For this reason, unless you have sufficient space to store a spare duvet when not in use, such as in an ottoman bed or wardrobe, it’s advisable to opt for an all-rounder duvet.”

Simple heating fixes

Jonathan shares: “Outside of the duvet itself, there are other measures you can take to make your bed cosier. The simplest steps include choosing a thick heavy throw to give you an extra layer of insulation from the cold, and wearing cosier pyjamas to bed. 

“The best thing about these simple steps is that they’re cheap and highly adaptable. You can very easily add or remove a throw, or change your nightclothes to suit the temperature.”

How and when to use other heating methods

Dr Patel explains: “If you still find yourself cold when going to bed, there are more active measures that you can take, including using a heated blanket, hot water bottle or portable heater. 

“However, whilst these are all useful and effective at creating a warmer sleeping environment, there are important safety considerations with their use. For electrical heating appliances, it’s vital that these are turned off before you go to sleep, as keeping them on overnight creates a potential fire hazard, and in the case of heated blankets, could result in burns to your skin. 

“Hot water bottles should also be used with caution. Older bottles can split or leak, creating a scolding hazard, so it’s important that you thoroughly check them before use, and replace them every two to three years. I would also not recommend using them with children.”

Make getting out of bed easier

Dr Patel comments: “Going to sleep in the cold is only part of the problem in January, and all of us will be familiar with how difficult it can be to get out of bed on a cold, dark morning.

“Seasonal Affective Disorder (SAD), sometimes known as ‘winter depression’, is a type of depression that tends to come and go in a seasonal pattern. It can be apparent over the dark winter months and is closely related to a misalignment of the circadian and sleep cycles, affecting our mood. While the exact cause is not fully understood, it’s often linked to reduced exposure to natural light during the shorter days.

“By taking a selection of steps to tackle SAD, you can make getting out of bed a much less unpleasant experience. My recommendations are:

• “Set the heating to come on 30 minutes before your alarm, giving you a warmer bedroom to wake up to.
• “Keep a regular sleep/wake routine to condition your body to falling asleep and waking up at the same time, which will help improve your quality of sleep.
• “Consider investing in a SAD lamp to help your body adjust to the dark mornings. Light therapy may not work for everyone, but when used first thing in the morning, it can offer short term relief for symptoms of SAD.
• “Avoid food or alcohol for at least two hours before bed, to reduce the impact it has on your sleep quality.”

For more information about Time4Sleep, visit: https://www.time4sleep.co.uk/