Winter is a season of long nights and frosty temperatures, making it harder to get a good night's sleep. Thankfully, unlike with hot weather, it's much easier to keep yourself warm and cosy thanks to all the innovative sleep aids available.
Trying anything to stay cosy is tempting, but do popular winter sleep aids like hot water bottles work? We've analysed popular winter sleep aids that are currently trending on Google Trends, such as:
- Fleece nightwear - (84%+)
- Hot water bottles - (43%+)
- Teddy fleece bedding - (26%+)
- Lounge socks - (128%+)
- Heated mattress topper / electric over blanket - (99%+)
- SAD lamps - (65%+)
- Weighted blankets - (44%+)
Let's explore the science, safety, and best practices to help you decide what to incorporate into your bedtime routine.
What winter sleep aids are there, and how do they affect sleep?
Fleece nightwear
As the colder nights set in, many of us are looking for the ultimate winter comfort, with searches for fleece pyjamas increasing by 84% since last month. Fleece pyjamas, fleece hoodies, and fleece dressing gowns make us feel cosy and warm, but they might not be the best thing for sleep.
Fleece is typically made out of synthetic materials, which aren't breathable. You might start the night at a perfect temperature, waking up sweaty and overheated. Our core temperature naturally lowers to prepare for sleep, but being too hot can disrupt that process. Instead, consider pyjamas made from breathable, natural fabrics like cotton, silk or bamboo.
Hot water bottles
In the past month, searches for hot water bottles have increased by 43% globally. Hot water bottles can be ideal for warming up on a cold winter night. But sleeping with one can come with its risks. We move around at night, and if you accidentally roll over onto the hot water bottle, it could burst, spill hot water, and potentially cause burns. Even if the hot water bottle doesn't break, prolonged contact with your skin can lead to burns or irritation. That's not exactly the recipe for a restful night.
However, you can use a hot water bottle to warm up your bed before getting in and remove it before going to sleep.
It's also important to make sure that your hot water bottle is still safe to use. If it's older than two years, the rubber will have degraded, increasing the chances of bursting. You can check the date by looking for the daisy wheel; the number in the centre indicates the year it was made. The segments around this number indicate the months, with dots in the segments showing the month it was made. So, if there are dots in three sections, the bottle was made in March.
Teddy fleece bedding
Teddy fleece duvet covers and bedding are trending, with searches increasing by 26% in the past month. While fleece bedding could help you warm up at night, it can cause excess sweating. Fleece doesn't have moisture-wicking properties and isn't a breathable fabric, so it traps sweat. If you're already a hot sleeper or sweat at night, fleece will exacerbate this.
Instead, opt for flannel bedding, usually made of cotton, a breathable fabric. Flannel is a warmer material thanks to its soft brushed surface, creating a layer of insulation. Unlike traditional cotton or linen bedding, flannel bedding doesn't feel cold to the touch when you first climb into bed and it gets softer as it gets older. This can make it easier to relax and fall asleep faster.
Heated mattress toppers
Searches for heated mattress toppers have surged by 99% in the past month as more people look for ways to stay warm during the cold nights.
Heated mattress toppers and electric blankets can make your bed feel inviting, especially when the temperature drops. However, using them all night could come with a downside. Excess heat has been shown to interfere with the deeper stages of sleep, including Stage 3 (slow-wave) and REM sleep, which are crucial for physical and mental restoration. Your sleep quality may suffer if you wake up feeling restless or too warm.
That said, these warming aids have benefits. For individuals with joint pain or conditions like arthritis, the gentle, consistent heat can relieve discomfort that might otherwise disrupt sleep. To strike the right balance, consider using the heated topper to warm your bed before sleep, switching it off or lowering the temperature as you drift off. This way, you can enjoy the benefits of a warm bed without the risk of overheating.
Lounge socks
Globally, people are searching for lounge socks this winter, with searches rising to 128% in the past month. Not to mention, searches for cosy socks have surged by 115% since last month. Whether or not you agree with wearing socks to bed, the science has spoken: it can improve your sleep.
When your feet are warm, a process called distal vasodilation kicks in. This increases blood flow to your hands and feet, helping your core body temperature to drop more quickly. Since your body needs to cool down to enter deep sleep, socks can help speed up the process. In one study, participants who used socks fell asleep faster and stayed asleep for longer. Studies have even shown that warming your feet before bed can reduce symptoms of insomnia.
But before you grab your thickest pair, remember that comfort is critical. Opt for breathable, soft socks that won't feel too tight or restrictive.
SAD lamps
As the days grow darker, it's no surprise that searches for SAD lamps have grown globally by 65% in the past month. These lamps are designed to combat the symptoms of Seasonal Affective Disorder (SAD) by emitting light that mimics natural sunlight. Sunrise clocks work similarly, too, but light up when you set it, aiding in wakefulness.
This is important in winter when reduced daylight can disrupt our body's internal clock or circadian rhythm. They can be particularly beneficial for those experiencing sleep disorders related to circadian rhythm disruptions, like insomnia or delayed sleep phase disorder.
Weighted blankets
Weighted blankets have been growing in popularity, with searches increasing by 44% in the past month alone. As the winter chill sets in, more people are turning to the cosy, weighted blankets to enhance sleep. But do they work?
Weighted blankets provide deep pressure stimulation, a technique thought to boost the production of serotonin, the hormone responsible for improving mood. At the same time, they may help lower cortisol, the stress hormone, while increasing melatonin, the hormone that promotes sleep. This combination can lead to better overall sleep quality.
Additionally, the gentle, grounding pressure of a weighted blanket has a soothing effect, which can be particularly beneficial for those with anxiety. By calming the fight-or-flight response and activating the parasympathetic nervous system, it helps the body relax and prepare for restful sleep.
