How to set up your bed for cooler fall nights

As late September nights cool off, a lot of people wonder whether to turn up the heat or add a blanket. The Sleep Foundation recommends keeping the bedroom around 65 to 68 degrees Fahrenheit, about 18 to 20 degrees Celsius, because the body naturally cools down as it gets ready for sleep and while it sleeps.

So a cool room is fine as long as your bed stays warm. Research summarized by the Sleep Foundation found that people with a heavier duvet slept comfortably in rooms ranging from 46 to 64 degrees. Blankets create a small climate around you, and participants slept well when the temperature inside the bed stayed around 86 to 91 degrees.

In practice, layers work well. Keep a lighter blanket on the bed and fold a heavier one at the foot, so you can pull it up in the early morning when the air is coldest. Thicker or more insulating pajamas help too, and the Sleep Foundation points to them as a way to stay warm without blasting the heat.

A few other habits from the same guidance are worth keeping as the season changes. A warm bath one to two hours before bed can help your body cool down afterward, and it is worth keeping an eye on humidity once the heater starts running.

If you are chilly right now, add a blanket before you touch the thermostat. This weekend, wash the heavier bedding and set the nighttime thermostat somewhere in the mid-60s.