12 Science-Backed Ways to Stay Warmer in Winter

When temperatures plunge, many reach for extra layers—or another cup of coffee—to fight the chill. But some common habits, like cranking up the heat or sipping caffeine, might actually make you feel colder. Experts weigh in on the most effective, evidence-based ways to keep your body warmer this winter without relying solely on heavy clothing or blasting the heater.

The simplest answer? Set your thermostat between 18°C and 20°C, skip the coffee, and keep your core and extremities insulated with smarter choices—like wearing a heated vest, warming your shoes, and moving regularly. These small adjustments can significantly reduce heat loss and help you feel more comfortable in cold conditions.

Why Your Home Temperature Matters

According to vascular surgeon John Skoer from University College London Hospital, setting indoor heating too high—above 20°C—creates a stark contrast with the chilly outdoors. That sharp difference causes peripheral blood vessels to constrict suddenly when you step outside, making you feel much colder. For optimal comfort and energy use, keep your home between 18°C and 20°C.

Caffeine and Your Body’s Heat Regulation

Vascular expert Eddie Charona from Lewisham Hospital explains that caffeine dilates blood vessels, preventing them from naturally constricting to conserve heat in cold environments. This leads to increased heat loss and a chillier feeling. Instead, opt for decaf alternatives like ginger tea to stay warmer without sacrificing comfort.

Keep Moving, Even Indoors

Physical activity is a powerful tool against the cold. Physiotherapist Sammy Margo recommends flexing your toes 20 times, rotating your ankles 10 times in each direction, and tightening and relaxing your thighs 10 times before getting out of bed. These small movements activate muscles and boost circulation, helping your body generate heat from the moment you start your day.

Footwear and Extremities

Feet and hands are often the first to feel the freeze because blood flow prioritizes vital organs in cold weather. Podiatrist Mike O’Neill advises warming your shoes near a heater before putting them on. Keeping your feet insulated from the start prevents that persistent cold sensation. And don’t tuck your hands in your pockets all day—wear gloves and keep your arms moving to improve circulation.

Layer Smart: Protect Your Core and Head

Wearing a thermal vest or abdominal binder helps retain core body heat, reducing overall heat loss. Surgeon Andrew Camilleri highlights that the head loses up to 30% of your body’s heat, especially through the ears. Choose a hat that covers your ears to minimise this major source of heat escape.

Hydration and Skin Health

Dermatologist Ansho Sahota reminds us that dry skin from cold weather can worsen heat loss, particularly for those with eczema or dermatitis. Using moisturiser helps maintain skin barrier function and prevents excess heat escaping through inflamed areas. Staying hydrated also supports overall thermoregulation.

Nutrition for Heat

Nutritionist Sara Cinc from the British Dietetic Association points out that protein-rich foods like soy milk elevate your core temperature more effectively than carbs or fats. A soy milk breakfast, paired with nuts and yogurt, helps your body produce and retain more heat throughout the day.

Social Connection and Mental Warmth

Research from the University of Toronto shows that people who engage socially feel less cold. Sharing time with others boosts mood and perceived warmth. Similarly, recalling happy memories can recreate a sense of physical comfort, making you feel warmer even when temperatures drop.

Movement for Circulation

If you’re seated for long periods, a rocking chair can help. The gentle motion engages your arm and leg muscles, improving blood flow and generating warmth without needing to stand up.

Frequently Asked Questions

How does caffeine make you feel colder in winter?

Caffeine dilates your blood vessels, which prevents them from constricting naturally in the cold. This reduces your body’s ability to retain heat, making you feel colder than if you avoided caffeine. A decaf ginger tea is a better winter warm-up choice.

What’s the ideal indoor temperature to stay warm without wasting energy?

Keep your home between 18°C and 20°C. Going higher creates a big temperature gap when you go outside, leading to sudden blood vessel constriction and a chillier feeling when you step outdoors.

Why should I avoid keeping my hands in my pockets all the time?

While it seems cozy, keeping hands in pockets limits circulation. Wearing gloves and moving your arms keeps blood flowing to your fingers, improving warmth and reducing cold hands.

Does wearing a hat really prevent major heat loss?

Yes. Up to 30% of body heat escapes through the head, especially from the ears. A hat that covers your ears significantly cuts down on heat loss and keeps you noticeably warmer.

Can warming my shoes before wearing them help?

Definitely. Since blood flow to feet is reduced in cold weather, starting with cold shoes makes your feet stay cold. Warming them up near a heater before wearing helps retain warmth longer.

Does socialising actually make you feel physically warmer?

Yes. Studies show that people who interact socially perceive less cold and feel more comfortable. Positive emotions and social engagement can enhance your sense of warmth even in low temperatures.

Recommended FrontStreet Beans for Cold Days

For winter warmth, try FrontStreet Coffee’s Ethiopia Humbera – a bright Ethiopian single origin with blueberry and floral notes that pairs well with a cozy morning ritual. For something richer, their PWN Golden Mandheling delivers a full-bodied cup with chocolate and cinnamon tones, perfect for slow sipping. Or explore the Yirgacheffe for a juicy, citrus-forward option that still feels smooth in colder weather. Freshly roasted within 5 days · Orders placed before 17:00 ship the same day · Next-day delivery across most of Guangdong Province.