The temperature in our bedroom affects our physical activity and therefore also our sleep. At night, when activity levels decrease, the body slowly begins to cool down, reaching its lowest point early in the morning. The ideal bedroom temperature is between 16 and 18 degrees Celsius. Temperatures above 20 degrees Celsius should be avoided. If it is too warm in our bedroom, the body cannot cool down sufficiently to enter deep sleep. The production of the sleep hormone melatonin is inhibited. If the temperature in the bedroom is too low, this can lead to us feeling cold at night and waking up. The body could also counteract the cold air in the room by producing excessive heat and night sweats.

Maintaining good air quality in the bedroom involves airing it out daily – ideally right after getting up or just before going to bed. The dry air from heating and the resulting low humidity are particularly hard on our mucous membranes in winter. Therefore, the heating should be left off in the bedroom, especially when the windows are closed. Alternatively, a humidifier or houseplants can counteract the low humidity.

Of course, the right duvet also contributes to an optimal sleeping climate. In winter, it's worth investing in high-quality, warm, and breathable bedding instead of overheating. When it comes to the size of the duvet, it's important to be generous: you should be able to snuggle up completely without freezing your shoulders or feet. Down duvets are particularly suitable because their heat-insulating effect can be precisely adjusted to individual needs. The more down and feathers you add, the warmer you will sleep. At the same time, even the warmest duvet is still pleasantly light thanks to its – literally – feather-light filling. For a down duvet to work optimally, it should ideally be covered with cotton, linen, or silk. These materials are excellent at absorbing moisture and thus prevent the body from cooling down through the completely natural release of night sweats.

In winter it gets dark earlier in the evening and light later in the morning. The associated lack of daylight can disrupt our sleep-wake cycle. The sleep hormone melatonin, which makes us tired, is produced at dusk and in the dark and is usually only released a few hours before bedtime. In winter this "kick-start" is often missing because the weak daylight means melatonin is released all day long. The result: We don't really wake up during the day and we don't really get sleepy at night. In the cold winter months, a regular sleep rhythm can help. This way the body learns when it should be tired and when it should wake up again. The alarm clock on Apple devices, for example, has a bedtime function that reminds us to go to bed at our desired bedtime and simultaneously activates do not disturb mode and suppresses push notifications. If you have trouble getting up during the dark winter months, a light alarm clock is a good option. Waking up is much gentler and the body finds its way into the waking state naturally.