This Nordic sleep hack will help you fall asleep fast — but experts issue warning to anyone waking up at 3am

Title: The Nordic Sleep Hack: Should You Sleep with the Window Open in Winter?

Introduction:
In the quest for a better night’s sleep, people are constantly seeking innovative solutions. One such trend that has gained popularity, especially among Nordic parents, is the practice of letting babies nap outside in chilly temperatures. While this might seem extreme, the concept of sleeping with the window open in winter has caught the attention of sleep enthusiasts worldwide. In this article, we’ll explore the pros and cons of this Nordic sleep hack and provide expert insights on whether it’s worth braving the cold for a good night’s rest.

The Pros of Sleeping with the Window Open in Winter:

1. Improved Air Quality:
Dr. Jade Wu, a board-certified sleep psychologist and Sleep Advisor at Mattress Firm, emphasizes the importance of air quality for good sleep. “We often underestimate the importance of air quality for good sleep,” she explains. “Ventilation will help clear out the stale indoor air and excessive CO2 buildup from the previous night, resulting in less grogginess in the mornings.”

2. Temperature Regulation:
Dr. Jordan Burns D.C., Sleep Expert for Amerisleep, adds that ventilation also ensures a constant supply of cooler air. “This supports the body’s normal decrease in temperature as we sleep,” he explains, “providing an important signal for the body to enter deep, more restorative sleep.”

3. Natural Circadian Rhythm Support:
Proponents of the Nordic sleep hack argue that the fresh air and lower temperatures support the body’s natural circadian rhythms. By exposing yourself to cooler temperatures, you may be better aligned with your body’s internal clock, potentially leading to improved sleep quality.

4. CO2 Reduction:
Research indicates that high levels of CO2 in the bedroom can worsen sleep quality, while lower levels support deep sleep and fresh mornings. By allowing fresh air to circulate, you can maintain optimal CO2 levels in your sleeping environment.

5. Mental Clarity:
Many people report that their sleep onset time has decreased, and they feel clearer-headed in the mornings due to the perceived cleanliness of their bedroom and improved airflow.

The Cons of Sleeping with the Window Open in Winter:

1. Temperature Control:
Dr. Burns warns that there is a point at which the bedroom temperature becomes so cold that the body can go into a state of “survival” rather than “recovery.” As Dr. Wu points out, “temperature control is important.” You might lose that “control” aspect when you bring the outside elements into play.

2. Discomfort:
If you’re so cold that you can’t relax, you’ll struggle to drift into deep, restorative sleep. The goal is to create a comfortable environment that promotes relaxation, not one that leaves you shivering all night.

3. Exacerbation of Pain:
Dr. Burns notes that those with back or joint pain might find cold weather exacerbates “morning stiffness.” This could lead to discomfort and potentially disrupt sleep quality.

4. Unwanted Elements:
When you open up the window, it’s not just fresh air you’re letting in. “Outdoor noise, pollen, or poor outdoor air quality could negate the positive effects of ventilation,” says Dr. Burns. This could potentially lead to sleep disturbances or allergic reactions.

Personal Experience:
While I love sleeping with the window open during summer, it had never occurred to me to carry on the habit during winter. Eventually, I decided to give it a try. The biggest benefit was the ventilation, which helped banish the “stuffy” feeling that can plague my bedroom in winter. I fell asleep and woke up taking deep breaths of fresh air. However, my biggest challenge came in the morning when I had to convince myself to leave my warm cocoon and step into a chilled bedroom.

How to Nail the Nordic Sleep Hack:

1. Only Open the Window Slightly:
Dr. Burns suggests opening the window slightly to ventilate the bedroom while maintaining the warmth of the bedding. This way, you’ll still get the benefits of improved airflow without risking an uncomfortable influx of icy air.

2. Use a Hot Water Bottle:
The German ‘lüften’ trend also encourages you to throw the windows open as part of your nighttime routine. However, it comes with a tiny twist: you use a hot water bottle to warm your bed as you do so. While your room cools, your bed heats, hopefully creating the perfect conditions to drift off.

3. ‘Burp’ Your Bedroom:
‘House burping’ is the latest TikTok sleep trend to go viral. It involves opening the windows and doors for a brief period of time to increase ventilation without allowing the heat to escape. A quick ‘burp’ helps clear CO2 and other lingering nasties in the air, for better air quality as you get into bed.

Conclusion:
While the Nordic sleep hack of sleeping with the window open in winter has its benefits, it’s essential to approach it with caution and consideration for your personal comfort and health. By following the expert suggestions and listening to your body, you can potentially improve your sleep quality without sacrificing warmth and comfort.

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