Expert warns this common sleep complaint could be caused by the current cold snap — here's what you can do about it

On the left, a woman lies in bed with her hands over head, experiencing insomnia. On the right, a close up of a thermometer showing temperatures that have dropped below zero. The thermometer is covered in ice — (Image credit: Getty Images)

Did you slide into bed or snuggle up in a blanket of snow? On a cold evening, it's hard to tell the difference. And an expert warns that as well as chattering teeth, freezing temperatures could play havoc with your sleep.

"If it's a couple of degrees lower than the ideal bedroom temperature, we are absolutely likely to wake ourselves feeling chilly," says Samantha Sadighi, founder of Easy Sleep Solutions and sleep expert at Get Laid Beds.

Why you're waking up at 3am on cold nights

Colder evenings aren't necessarily bad for your sleep. As Sadighi explains, our circadian rhythms facilitate a dip in body temperature as we get sleepy, reaching the low point in the early hours of the morning; "which is also often when the ambient temperature is at its lowest."

"Interestingly," she notes, "our body temperature is around its lowest around the same time our cortisol levels start to rise to help us perk up for the day."

A man sits on the side of his bed in a dark room with his head in his hands because he's experiencing distress from being unable to sleep — (Image credit: Getty Images)

This coming together of factors leaves us vulnerable to disruptive 3am wake-ups.

"The combination of us (hopefully!) having already had a good chunk of sleep (so less sleep pressure), cortisol slowly rising, lower body and ambient temperature, it's not surprising we wake if we're feeling chilly and struggle to go back to sleep, let alone into deep sleep," she explains.

Deep sleep is regarded as the hardest sleep stage to be woken up from. But if your body is too focused on staying warm to enter deep sleep, you're susceptible to being woken by small disruptions, like an icy blast of cold air...

Or an aching knee. As Harry Craig, senior physiotherapist at GetLaidBeds, points out, cold weather can "exacerbate joint pain."

Once you're awake, the best thing to do is layer up (it's our number one winter bedding hack, which I'll discuss below.) If sleep still won't come, I suggest getting out of bed and relaxing in a warm room until sleep pressure returns. Then grab another blanket, snuggle up and you should drift off quickly.

You might find it hard to drift off as well

For the average person, it should take around 10 to 20 minutes to fall asleep. This is known as sleep latency. (If you frequently fall asleep in under 10 minutes, it might be the result of sleep deprivation.)

But when you’re shivering against an Arctic chill, it's pretty hard to drop off. You're too busy worrying you'll lose your toes to frostbite. Even if mentally you feel exhausted, your body stays alert keeping you warm.

A woman lies on her back in a bed that has white bedding, covering her face with one hand. — (Image credit: Getty Images)

A 2021 study concluded that adults who perceive the room as cold report worse sleep quality. Elsewhere, research has found cold nocturnal temperatures are often accompanied by reduced REM sleep and an increase in stress hormones.

So what temperature should your bedroom be?

“Room temperature is always going to make a difference to how we sleep. It needs to be comfortable, but definitely on the cooler side," Sadighi advises.

We recommend an optimal sleep temperature of around 65 to 70°F. That should keep you cozy without overheating or freezing.

"The ideal temperature for sleeping is consistent regardless of the time of year, it's just sometimes it can be harder because of the ambient temperature," says Sadighi. "Especially if our heating turns off overnight."

We recommend lowering the thermostat before bed and setting the heat to start roughly one hour before you wake up.

How to keep cozy even on cold nights

I find winter tough on my sleep — one minute I’m snuggled up and cozy, next I’m sweating in my cocoon. Then I kick my blankets off and I’m back to freezing.

These are the steps I recommend to achieve consistent comfort, even in winter.

1. Layer your bedding

"Have a blanket nearby so if you wake during the night and feel a little chilly, you can easily pop a blanket on top of the duvet,” advises Sadighi.

Layering is our number one hack to sleep warm in winter. Multiple layers of bedding allow you to easily adjust your sleep setup, adding and removing blankets as and when you need them.

Two women stand either side of a mattress in a bedroom, placing the covers on a duvet — (Image credit: Future)

That means if you wake up feeling too hot or too cold, it's a simple case of switching up the layers.

2. Consider the materials

"It's also worth thinking about what you're sleeping in," says Sadighi. "Natural fibers for bedding and clothing help us maintain a reasonable temperature (rather than synthetic materials, which can make us sweat, which will then make us feel even colder if the room gets chillier)."

Cotton, silk and even wool pajamas are naturally breathable, allowing air to pass through. Consistent air flow contributes to a neutral feel, meaning you'll stay snug in winter and comfortable in summer.

3. Have a warm drink and shower before bed

Creating a cozy feeling is appealing in winter, when the long nights and dark days make us want to snuggle up.

My favorite trick is dark showering — turning off the lights and showering by the glow of a candle. Not only do I get the benefits of a warming shower before bed but the lack of bright light helps me wind down for sleep.

A person holds a white cup filled with chamomile tea — (Image credit: Getty)

Following up with a warm drink maintains this snug feeling. Chamomile tea is a popular choice, while I'm partial to sleep-friendly mushroom hot chocolate.

4. Heat the extremities

"It's our core body temperature that wants to drop for sleep, so good old-fashioned bed socks or a hot water bottle at the foot of the bed can help to keep your peripheries warmer without overheating your core," advises Sadighi.

I like to place a hot water bottle at the foot of the mattress 30 minutes before I go to bed, removing it when I'm ready for sleep. This way I avoid both the dread of climbing into a chilled bed and overheating in the night.

And those bed socks you got for Christmas can be out to use as a sleep aid.

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Ruth is an experienced Senior Staff writer at Tom’s Guide, covering all things sleep and mattresses. She writes to help people sleep better, from how-tos to the latest deals to mattress reviews, and has interviewed an array of experts who share her passion. She is also our specialist on memory foam — she’s flown around the world to see memory foam being made — and leads our hotel mattress content. She has a deep interest in the link between sleep and health, and has tried enough mattresses, from Helix to Nectar to Simba, to know the right bed really can make a difference to your wellbeing. Before joining the team at Tom’s Guide, Ruth worked as a sleep and mattress writer for our sister website, TechRadar.

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