Should I sleep with my window open in winter?


‘Fresh air circulation can be beneficial for indoor air quality, reducing the buildup of indoor pollutants and ensuring a better night's sleep for some people,’ says home servicing expert Tommy Mello. ‘Opening a window, even slightly, can help maintain good air circulation.’ Experiment with partially opening windows or employ other methods to ensure adequate ventilation while maintaining a comfortable sleep environment.


Cooler temperatures, achieved by slightly opening a window, can enhance sleep quality by aiding the body's natural temperature regulation and boosting melatonin production. Melatonin, a hormone that regulates sleep, is more effectively produced in cooler conditions. However the temperature drops too low, it might not be conducive to a comfortable sleep, and you might end up using more heating to compensate. According to health professionals, the best bedroom temperature for sleeping is approximately 65 degrees Fahrenheit. This may vary slightly from person to person however it is wise to take note of your bedroom’s usual room temperature to find the right balance between your thermostat and fresh air.


Some people might find that fresh, cool air helps them sleep better, while others might find it uncomfortable or exacerbating for certain health conditions like asthma or allergies, especially if the outdoor air quality is poor. Exposure to cold drafts during sleep might impact your body's ability to regulate temperature, leading to disrupted sleep or increased susceptibility to illnesses. For individuals with respiratory conditions or allergies, cold air entering the room can exacerbate symptoms or cause discomfort. If you have any health concerns or specific conditions, it might be best to consult with a healthcare professional for personalized advice.


Keeping windows open while heating is on can lead to increased energy consumption as the heating system works harder to maintain the desired temperature. This could impact your heating bills. Homes built in the last 50 years are more airtight than older constructions, making them more energy-efficient but resulting in less fresh air exchange. ‘However, 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,’ says Randy Huckstadt, licensed HVAC contractor. ‘It's more beneficial to open windows briefly during milder days.’ It can be beneficial to open a window in stuffy or humid rooms like kitchens and bathrooms to reduce odors and moisture, but you should monitor indoor humidity with a humidifier from Amazon to keep it between 35% and 55%.


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. ‘During the winter, people tend to visit friends and family more,’ says interior designer Elizabeth Grace. ‘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.

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