The arrival of shorter, darker days and dropping temperatures can significantly disrupt sleep patterns, according to Dr David Garley, a GP and director of The Better Sleep Clinic. He explains that a drop in core body temperature of 0.5C to 1.5C is necessary for the transition from wakefulness to sleep. While overheating impedes this, an excessively cold room also poses problems.
Dr Garley warns that if the room is too cold, the body focuses on maintaining temperature rather than slipping into sleep. Shivering can prevent falling asleep, and sudden coldness can cause 'arousals' that pull you into lighter, less refreshing sleep stages. He notes that campers often wake up feeling frozen around 3am when temperatures drop further.
Winter illnesses like the common cold can also hinder sleep. Inflamed airways, a runny nose, cough and sore throat make it harder to fall asleep, and may increase snoring due to swollen, narrowed airways. Conditions like obstructive sleep apnoea can worsen if a cold adds to airway narrowing, leading to fragmented sleep.
Seasonal changes also affect mental health, with anxiety and depression impacting sleep—and poor sleep can worsen these conditions, creating a cycle. Dr Garley highlights that shorter, darker days often reduce socialising, exercise and sunlight exposure, all of which are important for good sleep quality.
To combat winter sleep issues, Dr Garley advises keeping routines as normal as possible. 'Don't let the seasons push you around,' he says. He recommends finding indoor exercise to maintain the drive for sleep, and ensuring the bedroom is on the cooler side but not icy. These steps can help achieve deeper, more restorative sleep despite the cold.
