Should I sleep with my window open in winter? The benefits, pros and cons from our sleep and HVAC pros

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.

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.

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.