As winter grips the UK, many households face a stark choice between staying warm and keeping the lights on. With the energy price cap set to rise by 2% from October – December 2025, the average dual-fuel household bill will reach £1,755 annually. Turning up the heating feels like a luxury few can afford.

Ofgem’s latest figures show energy debt across England, Wales, and Scotland hit £4.4 billion between April and June this year, a £750 million jump from 2024, highlighting the relentless cost of living squeeze. For those battling chilly bedrooms, sleep experts point to a simple solution: natural, thermogenic foods that gently raise body temperature while promoting restful slumber.

Sleep experts recommend thermogenic foods

Ashley Hainsworth, a sleep expert from Bed Kingdom, has highlighted six foods to enjoy as a late-night snack that naturally heat the body and induce sleep. “In times of rising energy costs, turning to nutrient-dense snacks can help regulate body heat without the thermostat,” Hainsworth notes.

Research from the Sleep Foundation supports this, showing that foods rich in melatonin and magnesium enhance sleep quality by stabilising circadian rhythms and easing muscle tension.

Top bedtime snacks to keep warm

• Nuts
  Peanuts, almonds, and pistachios can increase metabolism and raise body heat. They also contain melatonin, a natural hormone that regulates the sleep cycle. Pistachios are particularly high in melatonin, linked to improved sleep onset. Nuts provide tryptophan, which boosts serotonin production for deeper relaxation. A serving of 1015 grams is a low-calorie way to sustain warmth overnight.
• Cinnamon
  Cinnamon’s thermogenic properties increase body heat, making it ideal before bed. A sprinkle in warm milk not only warms you but also benefits from milk’s tryptophan, which promotes sleep. Cinnamon’s cinnamaldehyde activates thermogenesis in fat cells, while the combination with milk enhances serotonin and melatonin release. Cinnamon-infused herbal tea works similarly for those avoiding dairy.
• Oats
  High in bran and fibre, oats digest slowly, releasing sustained warmth. They also contain melatonin to support sleep. A cup of whole oats provides around 276 milligrams of magnesium, calming the nervous system and aiding melatonin synthesis. A small bowl before bed stabilises blood sugar and promotes drowsiness, making oats ideal for cold winter evenings.
• Bananas
  Rich in vitamin B and magnesium, bananas help thyroid and adrenal function, regulating body temperature. Magnesium aids muscle relaxation, while vitamin B6 converts tryptophan into serotonin for calm. Potassium helps maintain electrolyte balance and reduce cramps. A medium banana provides 32 milligrams of magnesium, making it a sleep-friendly winter snack.
• Ginger
  Ginger’s vasodilating properties increase blood flow, warming the body. Gingerol triggers adrenaline for thermogenesis, raising peripheral temperature. Ginger tea is especially helpful for winter colds, easing congestion and aiding digestion. A warm brew before bed provides gentle, stimulant-free warmth.
• Carrots
  Carrots require energy to digest, raising body heat. They contain alpha-carotene and potassium, both linked to improved sleep onset and muscle relaxation. Raw sticks or warm carrot soup offer a sleep-friendly, easy-to-digest option.

Foods to avoid before bed

• Water-rich fruits and vegetables such as watermelon, peaches, oranges, celery, and cucumber can cool the body and cause chills.
• Berries generate cold energy and release excess body heat due to their alkaline nature.
• Spicy foods like jalapenos and cayenne peppers can lower core temperature by causing sweating.
• Leafy greens such as kale and cabbage slow warming due to high water and fibre content.

Practical advice

Incorporating warming foods can save money while safeguarding sleep. Hainsworth recommends pairing snacks for compounded effects, such as a banana with almonds or oats with cinnamon. With UK winters lengthening and energy bills rising, these natural strategies offer warmth from within, ensuring nights remain restorative and economical.