Should I sleep with my window open in winter? The benefits, pros and cons from our sleep and HVAC pros
It might seem a recipe for a chilly slumber, but it can bring a host of health benefits

When bedding down in winter, we are usually focused on staying warm and making our beds as comfortable as possible. This begs the question, should you sleep with your window open in winter?
While it might seem like the enemy of a cozy night's sleep, experts suggest that keeping your window open could help improve your sleep quality and health.
Here, they reveal how opening a bedroom window in winter could help you achieve the best temperature for sleep.
Should you sleep with your window open during winter?
In short, yes.
Working out how often you should open your windows in winter is a delicate balance between staying warm and maintaining your indoor air quality. However, sleeping with your bedroom door open, or opening your windows overnight can have several benefits, including improving your sleep hygiene.
Fatemeh Farahan, licensed psychotherapist and author of Wired For Happiness (available at Amazon) explains, 'When it comes to sleep, a bit of cool, fresh air can actually help—especially since cooler temps support our natural drop in body temperature that kicks off sleep.'
That being said, there are several pros and cons to this sleeping arrangement that you need to consider before settling down to sleep with your bedroom window open.
The pros
1. It improves air quality
Josh Mitchell, HVAC expert and owner of Air Conditioner Lab, says that during the winter months, he often finds that homes are not ventilated properly, which leads to a buildup of pollutants inside. In the bedroom, this can then impact your health and sleep quality – especially if you do not sleep with your bedroom door open.
He says, ‘It is essential that you displace some of these pollutants such as CO2, and normally the quickest and easiest way to do this is through opening a window.'
Experiment with partially opening windows or employ other methods to ensure adequate ventilation while maintaining a comfortable sleep environment. If the weather outside drops too low, you can also invest in one the best air purifier to help keep your air clean while making a bedroom cozy.
All prices correct at time of publication.
Rated H&G's best air purifier overall, the Shark NeverChange has an air filter that lasts up to five years to help you save money and reduces your chores.
2. It maintains a good sleep temperature
It might sound strange, but sleeping in a cold bedroom is often more beneficial for your health.
Fatemeh Farahan, licensed psychotherapist says, 'Keeping a window slightly open can help cool the room, which studies show can lead to a more restful sleep cycle. Ideal bedroom temperatures are around 60-67°F (15-19°C). Think brisk but cozy.
'That sweet spot encourages our bodies to settle into the deeper, restorative sleep phases. Plus, fresh air can help reduce stuffiness, which benefits respiratory health and can improve overall sleep quality.'
However, Fatemeh adds that there is still such a thing as too cold for sleep, adding, 'If it’s getting down to freezing, though, it’s best to keep the window shut. If room temps dip below that ideal range, our bodies work to stay warm, which can disrupt our ability to fall into deep, restful sleep. Waking up shivering isn’t exactly a recipe for a great night’s rest.'
Adjust your heating settings to the best temperature for a thermostat in winter to ensure you stay safe, especially if you have elderly or very young children in your home.
Compatible with Alexa and Ring security, this smart thermostat is perfect for integrating into existing smart home set ups.
With customizable routines that conserve energy when you’re away and daily energy reports, you can create a greener home and reduce your energy costs with this smart thermostat.
This smart thermostat works with both heating and cooling systems for greater temperature control year round.
The cons
1. It can impact existing health conditions
Fresh, cool air can help some people sleep better, but for those with existing health conditions, it can make staying asleep more difficult. Those with asthma, which can be worsened by exposure to cold air is a good example. It may also impact sleep if very cold air is combined with poor outdoor air quality.
Frazer Clacherty, director at Down to Ground reminds us, 'Cold air can dry out your nose, which might cause stuffiness or even a sinus infection. And don't forget those outside noises that can creep in waking you up at night. So, if you like fresh air while you sleep just watch the temperature. If it starts feeling too cold, you might want to close the window for a better night's rest.'
If you are concerned about air quality and its impact on your health, consider talking to your physician about improving your sleep. You can also invest in a cool air purifier such as the Dyson Purifier Hot+Cool, at Amazon, that can keep your room at a consistent temperature while keeping your air clean.
2. It can impact your energy efficiency
It should go without saying, but letting cold air into your home and leaving your windows open will not improve your EPC rating to reduce energy bills.
Randy Huckstadt, licensed HVAC contractor and owner of Cool Runnings Heating & AC says, 'Sometimes, energy efficiency concerns mean it's not advisable to keep windows open year-round, especially in winter, as it could strain your HVAC system and increase energy bills. It's often more beneficial to open windows briefly during milder days.’
3. It might let noise in
Where your bedroom is located should also be a consideration when deciding whether or not to sleep with the window open. If the bedroom is in a noisy area, leaving the window open may lead to disturbances that could affect your sleep quality.
Interior designer Elizabeth Grace adds, ‘During the winter, people tend to visit friends and family more. So if you sleep with the window open, you may be more likely to hear parties and celebrations taking place late at night, disturbing your rest.'
If your home is near a busy road, centrally located and prone to outside noise, or in a flight path, the impact of the noise pollution may outweigh any potential benefits of the cool air.
When sleeping with your bedroom window open in winter, it's essential to strike a balance between personal comfort, health considerations, and maintaining a safe and warm environment.
When keeping a bedroom warm without heating, consider using extra bedding to stay warm to reap the full benefits of fresh air without shivering.
Sign up to the Homes & Gardens newsletter
Design expertise in your inbox – from inspiring decorating ideas and beautiful celebrity homes to practical gardening advice and shopping round-ups.
Chiana has been at Homes & Gardens for two years and is our resident 'queen' of non-toxic living. She spends most of her time producing content for the Solved section of the website, helping readers get the most out of their homes through clever decluttering, cleaning, and tidying tips. She was named one of Fixr's top home improvement journalists in 2024.
- Seraphina Di MizzuratiContributing Editor
-
Rare cacti are the 'it plants' of 2025, according to new data from houseplant experts – here's why everyone needs a spikey specimen in their plant collection
Experts say cacti are some of the most unusual, reliable, and easy indoor plants you can grow this year
By Tenielle Jordison Published
-
Sutton Foster's informal, verdant garden bursts with life – it features sunflowers, zinnias, and even tadpoles
The actress's garden proves that an outdoor space doesn't need to be ultra-curated to have a stunning impact – and recreating the look is easy
By Sophie Edwards Published
-
Why is there condensation on my ceiling? Experts urge you to take these steps ASAP
These five common causes have easy fixes if you act quickly
By Seraphina Di Mizzurati Published
-
How to bleed a radiator – experts share 4 simple, speedy steps to follow
It's one of the quickest ways to make radiators more efficient
By Ottilie Blackhall Published
-
How to hook a generator up to your house – straightforward tips from a master electrician to protect your home from outages
Keep your property powered even in extreme conditions
By Joel Worthington Published
-
4 vital ways you can cook and stay fed during a power outage – planning ahead is a must, say professional survivalists
You can still cook when the utilities are out in your home with the right know-how
By Punteha van Terheyden Published
-
4 reasons there is mold in vents across your home – from excess moisture to incorrect thermostat settings, here's what to sort out first
HVAC experts explain all
By Ottilie Blackhall Published
-
Is there a burning smell coming from your vents? Experts reveal 4 common causes, when you should call the pros, and when it's time to dial 911
Don’t panic – here’s how to diagnose the issue quickly
By Chiana Dickson Published
-
Why is my washer leaking from underneath? Appliance repair expert reveals the most common causes, plus the quick fixes you can apply yourself
Identifying the problem is simpler than you might think
By Dan Fauzi Published
-
6 ways to stop pipes from freezing – master plumbers share smart solutions to keep water flowing and avoid burst pipes during cold snaps
Stave off frost with smart sensors, strategic insulation and more
By Chiana Dickson Published