Sleeping with the window open in winter is a recurring question: does it actually improve sleep quality? From bedroom temperature to air freshness and the comfort of your bedding, here’s what really matters for better sleep during the colder months.

The pros and cons

Cracking the window open at night – even just a little – can do wonders for the air quality in your bedroom. A bit of fresh air can help you fall asleep faster, since a cool room (below 19°C) supports your body’s natural temperature drop. It also helps limit dust mites, which thrive in warmth and humidity. Cleaner air and a cooler bedroom often mean deeper, more restorative sleep.

That said, sleeping with the window wide open all night isn’t always ideal. The room can get uncomfortably cold, you might feel chilly air directly on your face, and energy consumption shoots up if the heating is running. And of course, if you live in a busy urban area, outside noise can easily interrupt your night.

Like most things, it’s all about finding the right balance.

How to ventilate your bedroom efficiently in winter

If you prefer not to sleep with the window open or worry about catching a chill, there are several simple and effective alternatives:

1. Air out the room 10 to 15 minutes before bedtime

Open the window fully, let the fresh air circulate, then close it before going to sleep. This quickly renews the air while keeping the temperature at a comfortable level.

2. Keep the window slightly ajar

You don’t need to open it wide — a small gap is enough to ventilate the room throughout the night.

3. Lower the heating

An overheated bedroom makes it harder to sleep well. Aim for a room temperature between 16°C and 19°C.

4. Choose the right bedding

To stay warm in a cool bedroom, focus on natural, breathable materials:
– a tempered warm duvet
– organic cotton or washed linen sheets
– a mattress with good thermoregulation

With high-quality bedding, you’ll stay cosy even in a cooler room.

Who benefits from sleeping with the window open?

Sleeping with the window open is especially helpful if you live in a quiet area, suffer from dust-mite allergies, often feel too warm at night, sweat easily, or simply enjoy breathing fresh air while you sleep.

However, if you live in a noisy or highly polluted area, or if you’re sensitive to temperature changes, airing the room before bedtime is usually the better option.

So, what’s the best choice?

There’s no universal rule — what matters most is maintaining clean air and a comfortable sleep temperature.

The winning winter combo?

Air the bedroom for 10 to 15 minutes each evening + keep the room at around 18°C + use warm, breathable bedding.

This way, you get the benefits of fresh air without compromising comfort.

In short, airing your bedroom is essential year-round, and sleeping with the window open can be a great habit, though it isn’t mandatory. The key is to avoid a stuffy, overheated room. Paired with quality bedding and a relaxing evening routine, fresh air can genuinely transform your night’s sleep — even in the middle of winter.