6/7 – Tips for keeping warm and healthy all winter
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Tips for keeping warm and healthy all winter
Cold homes can feel uncomfortable and can affect your health and well-being. They can disturb sleep, worsen existing health conditions, and make daily life more tiring.
In winter, many homes also tend to become more humid. When warm indoor air meets cold walls or windows, water can appear. Over time, this can lead to damp and mould.
On this page, you will find learn practical and low-effort ways to:
Start here:
5 quick actions you can do now
Use one main room during the coldest hours. Keep doors to other rooms closed;
Add warm layers indoors (a sweater and an extra layer helps).
Block drafts under doors or by windows (use a towel or draft stopper).
Ventilate quickly after cooking or showering: open a window wide for 5–10 minutes.
Move away from cold windows or outside walls if possible (even 30–50 cm helps).
Staying warm when heating is limited
If you cannot heat the whole home, focus on making one main room comfortable and usable.
This helps you rest better, move more safely, and avoid staying in very cold spaces for long periods.
What helps:
- use one main room during the coldest hours, be careful on the other rooms your not using: avoid activities that generate humidity such as drying clothes, cooking etc..;
- open curtains/blinds during sunny hours;
- close shutters/blinds/curtains at night (for a typical room, closing blinds at night can reduce heating demand by about 5-7%, nighttime indoor temperatures remain slightly higher, while the window surfaces also become warmer (around 0.5 °C), improving comfort near the window). It is to be noted that the effectiveness of blinds depends on outdoor conditions. Closing blinds is most beneficial when outdoor temperatures are lower than indoor temperatures (typical winter nights). During sunny winter days, keeping blinds open allows solar gains to warm the room naturally;
- block cold air under doors;
- use blankets and warm layers;
- Try to move your chair 30–50 cm away from a cold window or outside wall. Notice if you feel warmer.
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Why do I feel cold even when the thermostat says 20°C?
That’s because your body feels more than does not feel air temperature. alone.
Comfort depends on six factors working together:
- the air temperature;
- how warm or cold the walls, windows, and the surfaces around are;
- how much the air moves around you;
- how humid the air is;
- what you are wearing;
- and how much heat your body is producing (for example whether you are resting or moving).
The thermometer shows only one of these. That is why two rooms with the same temperature can feel very different.
These six factors can influence how warm you feel.
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Air temperature
This is what most people look at first. Higher air temperature usually feels warmer…but is only one part of the overall thermal comfort story.
As per typical winter indoor conditions, consider if the room is 20°C, humidity is around 50%, air is mostly still, and you are resting, many people still report feeling noticeably cool (even though the thermostat number looks “reasonable”).
That’s your first clue: temperature alone does not decide comfort. It does not necessarily mean something is wrong! It simply reflects how the human body exchanges heat with its surroundings.
Surface warmth
The temperature of the surfaces around you also influences how warm you feel.
Even if the air is 20°C, very cold walls or windows can draw heat away from your body. You may feel colder sitting near a window than in the middle of the room. Let us understand this with a small example. Consider that the room air temperature is 18°C, and the surfaces near you (such as cold windows or walls) are around 2°C cooler (meaning they are about 16°C). Keeping everything else the same, this situation can make the room feel roughly about 1-2°C colder overall, even though the air temperature has not changed.
This is why insulation, window quality, and sitting position inside the room matter.
Air movement
Moving air increases heat loss from your body. A small draft in winter can make a room feel noticeably colder.
For example, when the indoor air temperature is 20°C, and the surrounding surfaces are also around the same temperature, consider what happens if instead of still air (almost no air movement), the air has a noticeable draft (for example, around 0.4 m/s, which you can feel on your skin).
Under these conditions, the room can feel around 3-4°C colder in terms of thermal comfort, even though the thermostat has not changed.
So even if the thermostat stays the same, blocking a draft (by sealing the door gap, windows, or using curtains) can make you noticeably more comfortable.
(Interestingly, in summer, the same air movement can help you feel cooler!)
Humidity
Humidity describes how much moisture is in the air. Very humid air in winter can make rooms feel uncomfortable and increase condensation and mould risk. While, very dry air can irritate the throat and skin.
Humidity influences how your body exchanges heat with the air.
For many homes in winter, a rough “comfortable range” is often around 40–60% relative humidity (although every home is different).
Thermal comfort calculations show that changing humidity alone usually shifts perceived temperature by less than about 1°C, but it can strongly influence air quality, health, and damp risk.
Clothing
Your clothes act like insulation around your body. In building science, clothing insulation is measured using a unit called ‘clo’.
- Light indoor clothing (for e.g., trousers and a light top) is around 0.5-0.7 clo.
- A sweater and additional layers can increase this to around 1.0-1.2 clo.
Higher clo means your body loses heat more slowly, while lower clo means your body loses heat more quickly.
Under typical winter indoor conditions (18°C, little air movement, and sitting quietly), adding one warm layer can make the room feel roughly 2–3°C warmer.
This is why adjusting clothing is often one of the simplest and most effective ways to improve comfort without increasing heating.
Activity level
Your body produces heat continuously. The amount depends on what you are doing. In thermal comfort science, this is measured in units called “met” (metabolic rate).
- Sitting quietly is about 1.0 met.
- Light household activity may be around 1.1-1.2 met
Here, ‘activity’ does not necessarily mean exercise. It can be very small movement, depending on what is safe and possible (for example: gentle upper-body movement, small tasks, repositioning, or guided movement if needed).
More active movement produces even more body heat.
Higher ‘met’ means your body produces more heat, whereas lower ‘met’ means your body produces less heat.
When you sit still for long periods, your body produces less heat, and you may feel colder. When you move, your body produces more heat, and you may feel warmer, even in the same room.
Small increases in activity can sometimes improve comfort by an amount comparable to increasing the room temperature by several degrees (almost 3-5 °C in perceived warmth), although the exact effect varies from person to person.
The examples above are based on standard thermal comfort calculations used in building science, which combine air temperature, surface temperature, air movement, humidity, clothing, and activity.
Thermal comfort depends on six factors working together…This is good news.
It means that even if you do not change the heating, you can often feel warmer by:
- adjusting clothing
- blocking drafts
- changing position in the room
- increasing light movement .
How to stop damp and mould
Damp often appears in winter because moisture from showers and cooking stays inside, and cold surfaces turn that moisture into water.
Three actions that help most:
Ventilate short and strong: open a window wide for 5–10 minutes after cooking or showering.
Reduce moisture at the source: use lids when cooking; keep the bathroom door closed while showering; wipe wet tiles/windows.
Let air move behind furniture: leave 5–10 cm between furniture and outside walls.
Try it now: after showering or cooking, ventilate for 5–10 minutes, then check windows later. Are there fewer water drops?
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Why do homes become damp in winter?
In winter, many homes feel colder, but they also become more humid.
This may seem surprising, but the reason is simple:
- windows are opened less often;
- some rooms are not heated;
- cooking and showers add moisture to the air.
At the same time, walls and windows become colder in winter. This does not increase humidity, but it makes it easier for moisture in the air to turn into water on surfaces.
Warm air can hold more moisture than cold air. When warm indoor air touches a cold surface, like a window glass or an outside wall, it cools down quickly. When it cools, it cannot hold the same amount of moisture anymore. The extra moisture turns into water: this is condensation. That is why you may see:
- water drops on windows;
- damp patches on walls;
- moisture in corners of rooms.
If your room is at 20 °C, and has humidity of 50%, during a cold winter evening, water can start forming on surfaces that are around 9 °C or colder. Window often become wet first because they are the coldest surfaces in the room.
However, if the humidity increases to even 60%, the water would then start forming on surfaces that are around 12 °C or cooler. This shows that if humidity rises, surfaces do not need to be as cold for water to form. Therefore, if you ventilate a room, you lower the humidity: the condensation is less likely to form. This reduces damp risk.
Opening a window for a short time can quickly reduce humidity in winter.
Let’s take a simple example:
- Indoor temperature: 20°C
- Indoor humidity: 70% (humid room)
- Outdoor temperature: 8°C
- Outdoor humidity: 60%
Even if outdoor air feels humid, it actually contains less moisture than indoor air in winter. When it enters the room and warms up, it helps dry the air.
The time depends on how much the window is opened:
- Window slightly open (tilted): about 8 minutes to reduce humidity from 70% to 60%
- Window partly open: about 3–5 minutes
- Window fully open: about 2–3 minutes
To reduce humidity further (for example to 50%), a few more minutes may be needed. Opening the window wide for a short time is more effective than keeping it slightly open for a long time.
This helps to:
- reduce humidity quickly
- avoid unnecessary heat loss
- lower the risk of condensation and damp
Even a few minutes of proper ventilation can make a big difference in reducing indoor humidity and preventing damp problems.
This means, “In winter, opening a window fully for just 2–5 minutes is often enough to reduce humidity significantly.”
everyday activities release water into the air:
- A single shower can release around 1–3 litres of water
- Cooking 3 meals a day can release 0.9–3 litres of water –
- Drying of clothes indoors leads to 2–5 litres of water released in a day
If that moisture stays inside , condensation risk increases
Why do some homes get damp more easily than others?
The risk of damp does not depend only on what you do at home. It also depends on climate and how the building is designed. For example:
- In colder regions, outside walls can become very cold, which increases condensation risk.
- In milder winter climates, homes may be heated less, , which can make some rooms stay cool and humid.
- In buildings with poor insulation, surface temperatures drop more easily, increasing damp risk.
- In homes with shared heating systems, it may be hard to control indoor temperature.
This means that the same indoor humidity can cause more or less condensation depending on how cold the building surfaces are.
That is why both ventilation and surface warmth matter.
Signs of moisture and mould to look for
- water drops on windows;
- damp or dark areas on walls or ceilings;
- black or green spots;
- peeling paint or wallpaper;
- a persistent musty smell.
- behind wardrobes;
- behind beds;
- behind sofas;
- around window frames.
If you already have mould
Small areas
Wear gloves, ventilate the room, clean the surface, dry the area well.
If you have breathing problems, avoid strong chemical products and ask someone to help if possible.
Mould that comes back or spreads
This often means a building issue, like cold walls, water leaks, poor insulation, or missing or insufficient ventilation. Daily cleaning alone may not fix it.
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Why can damp and mould affect your health?
Damp and mould are not only unpleasant. , Over time, they can affect health, especially with long-term exposure. Mould releases tiny particles into the air. They may:
- irritate the airways,
- cause coughing or wheezing,
- worsen asthma,
- irritate eyes or skin,
- increase headaches and tiredness.
Some people are more sensitive to damp and mould, especially people with Iif you already have respiratory conditions, allergies or a chronic illness, it is especially important to limit damp and mould in your home.
If you notice that your symptoms get worse in a damp room, it is important to reduce mould and improve ventilation. If symptoms continue, speak to a health professional and explain that there is damp or mould in your home.
How indoor temperature and air quality affect health
Most people spend the majority of their time (up to 90%) indoors, mostly at home. Similarly to what happens outdoors, indoor spaces tend to be characterized by the presence of several pollutants that can either infiltrate from outside or be generated directly in confined spaces such homes and offices. The most relevant indoor pollutants are the following:
- Carbon dioxide (CO2): even if CO2 is not considered a pollutant per se, this gas is largely used as an indicator of good ventilation in indoor spaces. CO2 is generated through the breathing of occupants.
- Particulate matter (PM): PM indicates solid or liquid particles suspended in the air, that are characterized by their dimensions (aerodynamical diameter): PM1 are the smallest particles, while PM10 the biggest. In indoor spaces, particles are generated mostly during cooking and cleaning activities
- Volatile organic compounds (VOC): this is a large group of molecules that are commonly found in indoor spaces as gases. This class of compounds is very large and comprises both harmless molecules responsible for smells or aromas, as well as known carcinogenic substances such as benzene or formaldehyde. VOCs are emitted by building materials, furniture, paintings as well as during cooking and cleaning activities.
- Nitrogen dioxide (NO2): is a dark-red gas usually generated by combustion processes, such as the use of gas stoves and ovens.
- Ozone (O3): is a very reactive gas involved in many photo-chemical reactions taking place in indoor environments, even if its sources in indoor spaces are limited (mostly electronic appliances).
As mentioned above, some indoor pollutants have been associated with adverse health effects, when present at significant concentrations for prolonged periods of times. Attention towards maintaining elevated indoor air quality has increased in recent years, especially after the COVID pandemic.
Setting aside technological devices such as air purifiers and air filters, the easiest action to perform daily to ensure a good air quality in our homes is to ventilate it. Ventilation allows external air to come into our home and dilute indoor pollutants that may have accumulated after specific activities such as cooking. It is thus suggested that you ventilate your home during and after common activities such as cooking and cleaning, and especially if uncommon activities such as painting or restoration works are taking place.
This means indoor temperature and air quality can directly affect health.
Scientists use a measure called DALYs (Disability-Adjusted Life Years).
A DALY represents the loss of one year of healthy life across a population.
It does not mean one person “loses days” directly.
It shows how small daily exposures, when added up across many people and over time, create a measurable health impact..
Indoor air pollution from everyday activities
Everyday activities such as cooking release tiny particles and gases into the air. For example:
- Gas stoves can release nitrogen dioxide (NO₂)
- Cooking with oil releases fine particles (PM2.5)
Over time, these small exposures add up.
In a typical home, indoor air conditions can add up to the equivalent of about 8 healthy days per person per year (population average).
- Using a vented kitchen hood during cooking, and keeping it on for about 10 minutes afterwards, can reduce cooking-related health impact by roughly two-thirds.
- If no hood is available, opening a window while cooking and for 20–30 minutes afterwards significantly reduces exposure.
Indoor cold and health
The same applies to indoor thermal conditions.
Across an Italian-based housing cohort, long periods in cold indoor environments can affect health:
- Winter indoor cold adds up to about ½ to 1½ healthy days per year (all ages).
- For older adults (65+), this can range from 2 to 9 healthy days per year, depending on how long and how far temperatures fall below recommended ranges.
That is why small indoor improvements (better ventilation, fewer cold hours, reduced damp) can have meaningful health benefits.
When to ask for help
If you live in a rented or social home and:
- mould spreads quickly,
- walls stay damp,
- there are leaks,
- or mould keeps returning,
you should:
- take photos,
- inform the landlord or housing manager,
- ask for an inspection or repair.
These are building problems and usually fall under extraordinary maintenance.(Link page tenants rights).
If you feel uncomfortable contacting the landlord
If you find it difficult to contact the landlord or housing manager, you can ask support from:
- social services,
- disability support organisations,
- tenant support services,
- local advice centres.
They can help you explain the situation and request the correct intervention.
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Optional technical improvements
Some homes need more than daily habits to stay warm and free from damp. If you own your home, or if your landlord agrees, technical improvements may help. You do not need to arrange these alone. A technician or housing service can support you.
Install or improve bathroom and kitchen exhaust fans
A fixed exhaust (extractor) fan removes moist air directly from the room. This is very helpful if:
- opening windows is difficult,
- you have limited mobility,
- or you cannot ventilate often during the day.
Accessibility and safety notes:
- ask for a model with a simple wall switch or automatic humidity control
- avoid fans that require frequent cleaning or filter changes if this is difficult for you
- make sure the switch is reachable from a seated position if needed
Demand-controlled ventilation (automatic ventilation)
Some homes can use small ventilation systems that open or run automatically when humidity is high. This solution:
- reduces the need to open windows manually,
- keeps air quality more stable,
- reduces condensation and mould risk.
Accessibility notes:
- automatic systems are useful if you experience fatigue, pain or reduced hand strength
- controls should be simple and clearly labelled
- ask in advance who will be responsible for maintenance
Improving window and wall airtightness (small local works)
Cold air entering through gaps makes rooms colder and increases condensation. Possible small technical actions include:
- sealing window and door gaps,
- improving window frames,
- repairing damaged seals.
Accessibility notes:
- these works should be done by a technician
- avoid solutions that require repeated self-installation or frequent manual adjustments
Dehumidifiers (only as a support solution)
A dehumidifier can reduce moisture in the air. However, it should be considered only if:
- structural problems cannot be fixed immediately,
- and mould keeps returning.
Important accessibility and health notes:
- choose a model with a large water container to reduce frequent emptying
- avoid models that are very heavy to move
- make sure the device is easy to switch on and off
- if you have breathing problems, avoid devices that release warm air directly towards you
A dehumidifier does not replace building repairs.
Ask for an energy and housing assessment
In many regions, local services can:
- check heat losses,
- identify cold surfaces and damp risks,
- and recommend appropriate technical solutions.
This is especially useful when:
- you live in social housing,
- you receive disability-related support,
- or you need written technical justification to request building improvements.
These technical solutions are optional. If you cannot install or manage them, the simple daily actions described earlier in this page remain valid and useful.
For condensation to appear, which two conditions are needed?
- Humid indoor air
- Cold surfaces
- Bright lighting
- High outdoor temperature
Show the answer
Humid air + cold surfaces
Quick winter checklist
- Use one main room during the coldest hours
- Ventilate for 5–10 minutes every day
- Ventilate after cooking and showers
- Use exhaust fans if available
- Wipe wet windows and tiles
- Keep furniture slightly away from cold walls
- Take photos if mould keeps returning
- Ask for help if you need support
How are your winter habits?
Before looking at technical improvements, take a minute to reflect on your daily habits.
It only takes 2–3 minutes and helps you identify one small change that could improve comfort and reduce damp risk.