Sleeping in a cold bedroom this winter: a practical set-up
Many newcomers live in older flats abroad: single-glazed windows, draughty doors, a rented heater and a landlord who is hard to reach. This page is about sleep comfort, not medicine. It collects practical points from official pages only: the WHO, the NHS, the UK government, the Energy Saving Trust and Spain's energy agency IDAE. We only repeat what those pages say, we link each tip to its source, and we mark the one place where a point is our own practical suggestion. We give no humidity figure, because the official pages we used do not set one for bedrooms.
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Nine tips, each with its source
Checked on official pages on 26 Oct 2026. These are general tips, not a plan for one person. Rules and advice differ by country and building.
Know the baseline: 18 °C in rooms you use
The WHO Housing and Health Guidelines (2018) propose 18 °C as a safe and well-balanced indoor temperature for the general population in cold seasons in countries with temperate or colder climates. The NHS says to heat your home to a temperature that is comfortable for you, at least 18 °C in the rooms you regularly use, such as the living room and bedroom. Treat 18 °C as a starting point, not a target for the sleeping hours.
Sources: WHO: Housing and health guidelines (2018) · NHS: Keep warm, keep well
Cool and comfortable is the aim, not hot
The NHS sleep page suggests a cool room, and says you can adjust the temperature or open a window, if it is safe to do so, to make the room cooler, and that being comfortable and resting helps you fall asleep naturally. In winter that means warming the room before bed, then letting it stay modest rather than hot.
Sources: NHS: Fall asleep faster and sleep better
Add clothing, not only heating
IDAE says that 21 °C with suitable clothing is enough to keep a home comfortable. The sources say nothing about specific bedding, so this next part is our own practical suggestion: use several thin layers you can add or take off in the night, rather than one very heavy cover, and keep a spare blanket within reach.
Sources: IDAE (Spain): Energy-saving recommendations for homes, in Spanish
Heating overnight: decide on purpose
IDAE advises turning the heating off while you sleep and, in the morning, ventilating and closing the windows before switching it on again. It also advises lowering the thermostat to 15 °C if you are out for a few hours, and fitting thermostatic radiator valves or programmable thermostats. The NHS and WHO figures above are about rooms you use. If you decide to heat overnight, check your tenancy and the heater instructions first.
Sources: IDAE (Spain): Energy-saving recommendations for homes, in Spanish · NHS: Keep warm, keep well
Close curtains and blinds at night
IDAE says to close blinds and curtains at night, which avoids significant heat loss. The NHS also suggests fully closing curtains to keep the room dark. In a rented flat this is the cheapest step you can take today.
Sources: IDAE (Spain): Energy-saving recommendations for homes, in Spanish · NHS: Fall asleep faster and sleep better
Draughts: seal them, but do not plug every gap
The Energy Saving Trust says that sealing gaps around doors, windows and floors cuts heat loss, but warns against blocking ventilation that is needed. It says rooms with open flues or a lot of moisture should not be sealed, and that there should be a gap under internal doors so air can circulate. Check with your landlord before changing windows or doors. The NHS also says it is best to keep bedroom windows closed at night.
Sources: Energy Saving Trust: Draught proofing · NHS: Keep warm, keep well
Condensation and damp in a rented flat
The UK government guidance on damp and mould says occupants can open a window wide for a short time and close it once the air has changed, close internal doors when cooking or showering, and wipe off condensation and very small amounts of mould with a suitable cleaner. It stresses that tenants should report damp and mould quickly, and that your own efforts are not a substitute for dealing with the underlying cause. That guidance is written for England; where you live, local rules may differ.
Sources: UK Government: Understanding and addressing the health risks of damp and mould in the home
Keep radiators clear and bled
IDAE says not to cover radiators or put objects in front of them, and to bleed radiators at least once a year at the start of the heating season. In a rented flat or building with central heating, ask your landlord or building manager about bleeding rather than doing it yourself.
Sources: IDAE (Spain): Energy-saving recommendations for homes, in Spanish
If you use a hot-water bottle
NHS Scotland's burns network advises never using boiling water: let it cool for a few minutes before filling. Fill it no more than two thirds, squeeze the air out gently and fasten the stopper tightly. Always use a cover to protect skin, never let a child fill it, do not use one more than two years old (the year is on the neck of the bottle), and avoid sitting or lying on it.
Sources: NHS Scotland (COBIS): How to avoid hot water bottle burns and scalds
Masking the noise of a heater
Old radiators tick, fans hum and boilers gurgle. The NHS sleep page suggests earplugs if noise is a problem, and background sounds such as rainfall, gentle music or white noise. On this site you can try brown noise, pink noise and a fan sound for free, with a timer, in your browser, with no account.
Not medical advice
This page is not medical advice and makes no claim about health or treatment. It only repeats what the linked official pages say. If you are worried about the cold at home, or if poor sleep affects your daily life, talk to a doctor. If your flat is too cold to live in, report it to your landlord or local housing office.
Questions
What temperature should a bedroom be in winter?
The WHO proposes 18 °C as an indoor level for the general population in cold seasons in temperate or colder countries, and the NHS says at least 18 °C in rooms you regularly use. IDAE says 21 °C with suitable clothing is enough for comfort. The NHS sleep page suggests a cool room for sleep. Pick what is comfortable for you.
What humidity should I aim for?
We do not give a figure: the official pages we used do not set a bedroom humidity number. They deal with condensation instead: short, wide ventilation, closing doors when cooking or showering, wiping off condensation and reporting damp to your landlord.
Is it better to heat all night or turn it off?
The sources differ in purpose. IDAE advises turning heating off while you sleep and lowering the thermostat when you are out; the WHO and NHS figures concern rooms you use. Choose according to your comfort, your bills and your heater's instructions.
My landlord will not fix the draughts. What can I do?
Cheap steps from the sources are closing curtains and blinds at night, keeping radiators uncovered and removing condensation. Report damp and mould in writing, and ask before changing windows or doors.
Sources
- WHO: Housing and health guidelines (2018)
- NHS: Keep warm, keep well
- NHS: Fall asleep faster and sleep better
- IDAE (Spain): Energy-saving recommendations for homes, in Spanish
- UK Government: Understanding and addressing the health risks of damp and mould in the home
- NHS Scotland (COBIS): How to avoid hot water bottle burns and scalds
- Energy Saving Trust: Draught proofing
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