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The arrival of shorter, darker days and a significant drop in temperatures can have a significant impact on our daily energy levels, but winter takes its toll on us. Sleep The patterns can be even more disruptive.
From restless nights in a chilly bedroom to feeling unusually tired upon waking, cold weather presents unique challenges for getting quality sleep.
Dr David Garley, GP and director of The Better Sleep Clinic, says cold is more Season And changed daytime activity can strongly affect sleep during the colder months.
“When you go from the waking phase to the sleep phase of your circadian rhythm, it’s marked by a drop in your core body temperature of about 0.5C to 1.5C,” he says.
“So, if you’re too hot, you may struggle to make that transition, and that’s why many people struggle to sleep in the summer.”
However, while excess heat can interfere with sleep, an excessively cold room can also cause problems.
“You want your bedroom to be cool,” says Dr. Garley.
“This exact temperature will vary from person to person. You don’t want your room to be icy cold, but the cool side is definitely helpful.”
Can cold affect your ability to sleep?
“If it’s really cold, your body will focus on maintaining temperature instead of sleeping,” explains Dr. Garley.
“For example, if you’re shivering in bed you’re unlikely to fall asleep.
“In that case, you need to find ways to warm your environment a little.”
Can cold affect sleep quality?
“People often only think about how many hours they’ve slept, but it’s also important to think about whether you’re able to reach the deep stages of sleep,” says Dr. Garley.
“If you get what we call ‘stimulation’ from sleep [such as extreme or sudden coldness]They don’t always necessarily wake you up completely, but they can pull you into lighter stages of sleep that are less refreshing.
“So, if your body is focused on maintaining body temperature, you may find that you get less sleep or are actually more awake.”
For example, this often happens while camping.
“Campers often find that around 3 a.m., when the actual temperature drops, they wake up feeling absolutely frozen solid,” says Dr. Garley.
Can winter-related illnesses disrupt the quality and quantity of sleep?
“If your airways are inflamed, you have a runny nose, you have a cough and a sore throat, you’ll probably find it difficult to sleep,” says Dr. Garley.
Additionally, these symptoms can increase your chances of snoring.
“Many people find that they only snore when they have a cold or hay fever,” says Dr. Garley.
“If your airways are a little more swollen and a little more narrow, you’re more likely to snore more.”
Even something like the common cold can potentially worsen the symptoms of sleep disorders like obstructive sleep apnea.
“Sleep apnea is a sleep disorder associated with snoring, where your upper airway repeatedly closes while you sleep and your breathing is interrupted, causing really fragmented sleep,” explains the GP.
“So, if you’re already on the verge of obstructive sleep apnea and then you get a cold, you’ll find that you actually get clinically significant obstructive sleep, which is really fragmented and poor quality sleep.”
Can Seasonal Affective Disorder (SAD) Affect Sleep?
mental health And sleep are closely related.
,Worry “It can be difficult to fall asleep and waking up early in the morning can lead to depression, but research also shows it actually works the other way,” says Dr. Garley.
“Research shows that poor sleep can lead to anxiety and depression, which means there is a system that can feed on itself.
“So, if you’re feeling depressed as a result of seasonal factors, that low mood can definitely impact your sleep.”
How else can cold weather affect sleep?
During this seasonal change and winter season, people’s daily routine often changes, which can affect their sleep.
“Shorter, darker days mean people don’t go out and socialize as much, stop exercising, and/or don’t get enough sunlight, and these factors are really important for maintaining good quality sleep,” says Dr. Garley.
Top tips for improving your sleep this winter
maintain a routine
“Despite it being darker and colder, try to keep your daily routine as normal as possible,” advises Dr. Garley.
“Don’t let the weather control you. You want to feel like you’re in the driving seat of your life.”
remain active
“When you exercise, you develop a stronger desire to sleep at night,” says Dr. Garley.
“If the cold, dark weather is holding you back, try finding an indoor activity to keep that momentum going.”
layer up at night
“With temperature control and sleep, using layers can be a good idea,” advises Dr. Garley.
“If you wear a large quilt at night, you may wake up drenched in sweat in the middle of the night, so using several thin layers can be a good way to manage this.”
keep your room at a cool temperature
Find a temperature that works for you. “You want your bedroom to be cool, but not cold,” advises Dr. Garley.
go for a walk
“Go outside in daylight during your lunch break,” says Dr. Garley.
“It’s very important to get a light dose to maintain that consistent circadian rhythm.”
don’t force it
If you’re struggling to sleep, get up and do a relaxing activity until you feel sleepy again, then return to bed.
“If you can’t sleep, try not to force yourself to sleep,” says Dr. Garley.
“If you lie in bed and get upset, it will independently prevent you from falling asleep.”