Head across the slumber bridge with our expert guide to a cosy night’s sleep for less

Achieving the perfect temperature at night can involve a bit of trial and error. You don’t want to be shivering as you go to sleep, but nor do you want to get too hot while you’re sleeping – being too warm in bed can disrupt sleep and affect its quality too. Add in worries about rising energy costs and is it any wonder many of us are struggling to snooze?

According to The Sleep Charity, the perfect bedroom temperature is between 16-18ºC. A cold room can make it difficult to drop off but, equally, a room that is overly hot can damage your sleep – as you approach bedtime, your core body temperature drops by one or two degrees in preparation for sleep so you don’t want to disrupt this.

The same applies to your bedding. The arrival of autumn and winter doesn’t automatically mean you should disappear under a pile of duvets and blankets – you also need to consider whether you’re a hot sleeper or a cool sleeper. If you stay naturally warm at night, adding a heavy duvet means you’re likely to overheat and suffer from poor sleep. If you’re a cold sleeper, now is the time to opt for a heavier tog of 10.5 or more. If you’re not sure what you are, a 3-in-1 duvet with two sections that can be used alone or together to give three different tog ratings is ideal. It’s also more cost efficient than buying a duvet for each season, why buy three when you can buy 3-in-1?

If you or your children have allergies, a duvet with a synthetic or wool filling might suit you best. You can also look at a feather/down or wool duvet’s fill power, which is measured in grams of filling per square metre (GSM). It refers to the volume occupied by the filling and it varies depending on the quality. It dictates the duvet’s thermal efficiency – the higher the fill power, the better the duvet is at keeping you warm. Great news for anyone who’s reluctant to crank the central heating up. 

Extra layers of sheets or blankets also work well because they trap heat but can also be easily removed if you get too hot. If you struggle with getting to sleep, you could make one of your extra cosy layers a weighted blanket (choose one that’s about 10% of your overall body weight). These provide a reassuring pressure across your body and can aid dropping off.

If you’re a cold sleeper, a memory foam mattress topper would be a warming addition to your bed – it’s a natural insulator and retains heat. A hot water bottle or a pair of bed socks to keep your feet warm can also help you drop off and stay asleep.

Finally, adding a layer of clothing to stay warm in bed is an obvious move, but the fabric really makes a difference. Pyjamas or nightdresses made from cotton are breathable, helping you to regulate your temperature while you sleep.