AS the colder evenings start to draw in, you may be thinking about turning up the heating just before bed.

But experts say don't bother if you want to get a good night's kip.

Having the central heating during the night can actually make it harder to nod off or have a restful night, they say.

That's because our bodies struggle to deal with the temperature fluctuation – and it's better to let your bedroom get a little cooler before you slip under the sheets.

Sleep expert James Wilson, aka The Sleep Geek, says that doing this encourages the body to drop to the core temperature we need to properly drift off.

He said: "Often we are told the bedroom should be 16C to 18C but for some people that is too cold, so it is better to focus instead on simply making the bedroom feel cooler than the rest of the house.

"The more important temperature for sleep is the one between the mattress and the duvet, which should be between 27C and 29C."


Strike a balance

Christabel Majendie, sleep expert at Naturalmat, says that while making sure your bedroom doesn’t turn into a freezer, it’s equally important not to let it get too hot.

A hotter environment is more disruptive to sleep than a cold one, and the artificial heat can also wreak havoc with your body.

The hot, dry air can leave you dehydrated, reducing your ability to fight infections.

If you leave the heating on all night, this can leave you thirsty and with a dry mouth, she says.



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Wrap up

Christabel recommends turning it off and wrap up in blankets with natural fibres such as cotton and wool best at regulating temperature instead.

Other factors which can disrupt your sleep is light exposure during winter, as most of us are cooped up indoors.

Getting enough sunshine is key during the cold months, as it's this which is needed to make melatonin later in the evening.

A lack of natural sunlight coupled with it getting dark earlier can lead to tiredness during the day.

Let the light in

To try and combat this Christabel recommends taking a walk during your lunch break, and opening your curtains to let light in as soon as you wake up.

Hitting the gym can be tough when it’s cold and miserable outside, but moderate exercise aids sleep.

Working out also boosts our mental as well as physical health, but make sure you don’t exercise too close to bedtime as your body needs a few hours to wind down before bed.

Keeping healthy is also a great way to aid sleep, so make sure to drink lots of water and eat fresh fruit and vegetables.

If you need all the help you can get these are the best positions to get a good night’s sleep.

And if you’re revamping your sleep habits, these everyday items in our home could be making us sick.

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