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arrival Days are shorter and darker A significant drop in temperatures can significantly impact our daily energy levels, but what does winter do to us? sleep mode often prove more destructive.
From struggling through restless nights in a cold bedroom to waking up feeling unusually groggy, the colder months bring distinct challenges. Get quality rest.
Dr David Garley, GP and director of the Better Sleep Clinic, stresses that cold weather and changes in daytime activities can strongly impact sleep during this period.
He explains the physiological transition critical to sleep: “When you go from the awake phase of your circadian rhythm to the sleep phase, your core body temperature drops by about 0.5 degrees Celsius to 1.5 degrees Celsius,” he says.
“So, if you’re hot, you might have a harder time making that transition, which is why a lot of people have a hard time falling asleep in the summer.”
However, while being too hot can prevent sleep, having a room that is too cold can also cause problems.
“You want your bedroom to be cool,” says Dr. Galli.
“This exact temperature will be different for different people. You don’t want your room to be freezing cold, but being on the cooler side definitely helps.”
Does the cold affect your ability to sleep?
“If it’s really cold, your body is focused on maintaining temperature rather than going to sleep,” Dr. Galli explains.
“For example, if you’re shaking in bed, you’re less likely to fall asleep.
“In that case, you really need to find ways to warm your environment a little bit.”
Will a cold affect sleep quality?
“People often only think about how much sleep they have, but it’s also important to consider whether you’re reaching deep sleep stages,” Dr. Galli said.
“If you get what we call an ‘arousal’ from sleep [such as extreme or sudden coldness]they won’t always wake you up completely, but they can put you into a less refreshing light sleep stage.
“So if your body shifts its focus to maintaining body temperature, you may find that you have a lighter sleep or actually wake up.”
This happens a lot when camping, for example.
“Campers often find that around 3 a.m., when temperatures really drop, they wake up feeling completely frozen,” Dr. Galli said.
Do winter-related illnesses affect sleep quality and quantity?
“If you have respiratory tract inflammation, a runny nose, a cough and a sore throat, you may find it difficult to sleep,” says Dr. Galli.
Additionally, these symptoms may increase the likelihood of snoring.
“Many people find that they only snore when they have a cold or hay fever,” says Dr. Galli.
“If your airways are more swollen and narrower, you’re more likely to snore.”
Illnesses like the common cold may also worsen the symptoms of sleep disorders like obstructive sleep apnea.
“Sleep apnea is a sleep disorder associated with snoring in which your upper airway repeatedly closes while you sleep and your breathing pauses, causing true sleep fragmentation,” explains the GP.
“So, if you’re already on the cusp of obstructive sleep apnea, and then you get a cold, you may find that you actually do develop clinically significant obstructive sleep, and that the quality of your sleep is very fragmented and poor.”
Does Seasonal Affective Disorder (SAD) affect sleep?
mental health Closely linked to sleep.
“anxiety It can make it quite difficult to fall asleep, and depression can cause early awakening, but research also shows that it can actually have the opposite effect, too,” says Dr. Galli.
“Research shows that poor sleep can lead to anxiety and depression, which means there is a system that regulates itself.
“So if you’re depressed due to seasonal factors, having a low mood is definitely going to impact your sleep.”
How else does cold weather affect sleep?
This seasonal change and colder weather often changes people’s daily routines, which can have a knock-on effect on their sleep.
“Shorter days and lower light means people often don’t go out to socialize, exercise and/or have access to sunlight, factors that are important for maintaining good sleep quality,” Dr Galli said.
Top Tips for Better Sleep This Winter
keep routine
“Although the weather is getting darker and colder, try to keep your daily routine as normal as possible,” advises Dr. Galli.
“Don’t let the seasons dictate you. You want to feel like you’re in control of your life.”
stay active
“When you exercise, you tend to increase your motivation to sleep at night,” says Dr. Galli.
“If cold, dark weather is holding you back, try finding indoor activities to keep that motivation going.”
Stack it up at night
“Wearing layers of clothing can be great for temperature control and sleep,” advises Dr. Galli.
“If you cover yourself with a thick duvet at night, you’re likely to wake up sweaty in the middle of the night, so using multiple layers of thinner duvets may be a good way to combat this.”
Keep room temperature cool
Find the temperature that works for you. “You want your bedroom to be cool, but not cold,” Dr. Galli advises.
walk
“Go outside and get some sunshine during your lunch break,” says Dr. Galli.
“Getting an adequate dose of light is important to maintaining a consistent circadian rhythm.”
don’t force it
If you have trouble falling asleep, get up and perform relaxing activities until you feel sleepy again, then return to bed.
“If you can’t sleep, try not to force it,” says Dr. Galli.
“If you’re in bed and you’re annoyed, it’s going to keep you awake.”