12 Science-Backed Ways to Stay Warmer This Winter

As temperatures drop across the globe, many people find themselves battling persistent chills—despite wearing layers or cranking up the thermostat. The issue isn’t always the cold outside, but how our bodies respond to indoor conditions, daily habits, and even what we consume. If you’ve ever stepped outside after sitting in a toasty room and felt an instant shock of cold, or noticed you’re still shivering despite layers, these 12 expert tips explain why—and how to fix it.

The quickest way to feel warmer? Lower your thermostat to between 18°C and 20°C (64°F–68°F), avoid caffeine, and keep your extremities—especially your feet and head—covered and active. Small changes in your routine, diet, and environment can dramatically improve how well your body retains heat.

Why Your Home Temperature Matters

Many assume a toasty indoor environment is the best defense against winter’s chill, but turning up the heat too high can backfire. According to vascular surgeon John Scurr from University College London Hospital, setting your thermostat above 20°C creates a large gap between indoor and outdoor temperatures. That extreme contrast causes small blood vessels near your skin to constrict abruptly when you step outside, reducing circulation and making you feel colder faster. The optimal indoor range? Keep it between 18°C and 20°C to minimize that shock.

Caffeine and Its Surprising Effect on Body Heat

If your go-to winter drink is a steaming cup of coffee, you might be unintentionally making yourself feel colder. Vascular specialist Eddie Chalorna from Lewisham Hospital explains that caffeine dilates blood vessels, preventing them from naturally constricting to conserve heat in cold conditions. This leads to increased heat loss and a chillier sensation. Instead, opt for decaffeinated alternatives like ginger tea, which provide warmth without the circulatory downside. Cutting back on caffeine helps your body retain heat more efficiently.

Move More, Stay Warmer

It’s tempting to keep your hands in your pockets when it’s cold, but that habit can actually make you feel colder. The Chartered Society of Physiotherapy’s Tim Hatchfield advises walking with gloves on and keeping your arms moving—swinging them or rotating your wrists and ankles. These actions engage your arm and shoulder muscles, boosting circulation and generating body heat. Before getting out of bed, physiotherapist Sammy Maggo recommends flexing your toes up and down 20 times, circling your ankles 10 times in each direction, and tightening and relaxing your thighs 10 times. These small movements wake up your muscles and improve blood flow, helping you face the cold more comfortably.

Diet and Hydration for Thermal Regulation

Your choice of morning beverage and snacks can influence how warm you feel. Nutritionist Sara Cincotta from the British Dietetic Association highlights that protein-rich foods like those in a bowl of soymilk raise your body temperature more effectively than carbs or fats. Pairing soymilk with nuts and yogurt can help stabilize your warmth throughout the day. Additionally, don’t overlook hydration: dermatologist Ansho Sahota notes that people with eczema or dermatitis need to moisturize more in winter because inflamed skin loses heat faster due to increased blood flow in affected areas.

Cover the Essentials: Head, Feet, and Core

Up to 30% of your body heat escapes through your head, especially from your ears, which have a large surface area relative to their thickness. ENT specialist Andrew Camilleri from University Hospital South Manchester recommends wearing hats that fully cover your ears. For your feet, chiropodist Mike O’Neill warns that cold feet quickly stay cold because blood flow prioritizes vital organs in low temperatures. Warming your shoes near a radiator before putting them on can make a noticeable difference. And don’t forget your core: wearing a snug vest or abdominal belt helps maintain your body’s central warmth, reducing overall heat loss.

Other Smart Ways to Boost Warmth

Beyond the basics, several other practical steps can help you feel cozier: Use moisturizer to combat dry skin and reduce heat loss from inflamed areas. Before heading out, let your footwear warm up beside a heater. Choose seating options like rocking chairs that engage your leg and arm muscles passively to stimulate circulation. Resist the urge to hibernate indoors—social interaction, according to a University of Toronto study, can actually make you feel physically warmer. Finally, reflecting on happy memories can trick your body into recreating past sensations of comfort, making you feel less chilled.

Frequently Asked Questions

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

Set your thermostat between 18°C and 20°C (64°F–68°F). This range minimizes the temperature shock when going outside and reduces unnecessary energy use while keeping you comfortably warm.

Does caffeine really make you feel colder in winter?

Yes. Caffeine causes blood vessels to expand, which prevents them from constricting to conserve heat. This leads to more body heat loss and a chillier feeling. Switching to decaf drinks like ginger tea helps retain warmth better.

How can I keep my feet warm in winter?

Before wearing them, warm your shoes near a heater. Avoid letting your feet get cold in the first place, since your body limits blood flow to your extremities when it’s cold. Movement and proper insulation also help.

Why is covering your ears important for staying warm?

Your ears have a large surface area but thin skin, making them prone to heat loss. Up to 30% of body heat escapes through the head, so wearing a hat that covers your ears significantly reduces heat loss.

Can being socially active help you feel warmer?

Absolutely. A University of Toronto study found that people who socialize regularly perceive themselves as warmer because positive interaction boosts mood and body temperature awareness.

Does remembering happy moments actually help with feeling cold?

Yes. Research from the University of Southampton shows recalling joyful experiences can recreate physical comfort sensations, making you feel warmer and more resistant to the cold.

Recommended FrontStreet Beans for Low-Caffeine Enjoyment

If you're cutting back on caffeine but still want great flavor, try FrontStreet Coffee’s Ethiopia Humbera (Yirgacheffe), a natural-process Ethiopian single origin with vibrant floral and berry notes, or their washed Yirgacheffe offering from the Gedeb cooperative, known for citrusy brightness and clean sweetness. For something deeper, their PWN Golden Mandheling offers a sweet, full-bodied Indonesian profile with spice and wood tones. All are single-origin arabicas with smooth cups, ideal for low-caffeine days. Freshly roasted within 5 days · Orders placed before 17:00 ship the same day · Next-day delivery across most of Guangdong Province.