Stand with your legs hip-distance apart. Breath in deeply and raise your arms to the ceiling. Roll your shoulders back and tuck your tailbone towards the floor. As you exhale, lower your arms so they rest at your sides. As you inhale, raise your arms to the ceiling again. Stretch as far as you can towards the ceiling. As you exhale, lower your arms. Continue to raise and lower your arms, breathing deeply with each movement, for 10-12 breaths.
Avoid hot cocoa or hot chocolate, as the caffeine and sugar in the powdered mix will likely keep you up at night except if you take melatonin. [4] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
Sleeping at a slightly cold temperature has been shown to lead to deeper, longer sleep. You want to be careful not to warm your body up too much, as this could lead to fitful sleep or discomfort while sleeping. Wearing layers allows you to adjust your body heat as you warm up. [7] X Research source
Place a blanket over your feet before going to bed to keep them warm. Your feet are often one of the first parts of your body to experience cold temperatures.
If you decide to get a heated mattress pad, which uses electricity to stay warm, do not use an electric blanket. This could lead to overheating and is a fire hazard.
If you are sleeping with a partner, you may need to both agree on an ideal temperature for the room before bed. Try going several degrees above or below 65 degrees to determine your level of comfort and your sleeping partner’s level of comfort. Temperature regulation can be a subjective science, especially for sleeping. Play around with the thermostat to figure out the most comfortable temperature for you both.
Place the hot water bottle under your sheets or a blanket, by your feet. It should stay warm all night long, warming your toes and your body. By morning, it will cool to a tepid temperature.
Get several pairs of high wool socks and keep them by your bed. You may reach for them in the night, in the event you can’t get warm. You may also want to invest in house slippers to keep your feet warm throughout the day. Look for thick slippers with rubber soles to keep your feet cozy and give you traction when walking around your home.
You can also hang long blankets over your door and your windows to prevent any cold air from outside from coming in through small cracks into your room.
Down sleeping bags, made for camping, will also keep you very warm throughout the night. Look for them at thrift stores, Goodwill, or camping stores.
