As the UK welcomed 2026 with snow and ice warnings, the seasonal plunge in temperatures is doing more than just chilling the air. Experts warn that the shorter, darker days and notably colder bedrooms are significantly disrupting the nation's sleep patterns, leading to restless nights and unrefreshing mornings.
The Science of Sleep in a Cold Snap
Dr David Garley, a GP and director of The Better Sleep Clinic, explains the crucial physiological shift needed for slumber. "When you move from the wake phase to the sleep phase of your circadian rhythm, that's marked with a drop in your core body temperature of about 0.5C to 1.5C," he states. This natural cooling is a key signal for sleep onset.
While summer heat can prevent this drop, an excessively cold environment presents its own problems. "If it's really cold, then your body will be focused on maintaining temperature rather than slipping into sleep," Dr Garley notes. Shivering in bed is a clear sign your body is prioritising warmth over rest, making sleep elusive.
Beyond Duration: The Impact on Sleep Quality
The issue isn't just about falling asleep; it's about the depth and restorative value of the sleep achieved. Dr Garley emphasises that cold-induced 'arousals' can pull you into lighter, less refreshing stages of sleep without fully waking you. This fragmented sleep pattern is a common experience for campers, who often wake around 3am during the night's coldest point.
Winter brings a double threat to rest, with seasonal illnesses like colds and flu further degrading sleep quality. Inflamed airways and congestion make falling asleep harder and can increase snoring. For those with or near the threshold of obstructive sleep apnoea, a common cold can tip the balance into clinically significant, fragmented sleep.
The Mental Health and Routine Connection
The interplay between mental wellbeing and sleep is particularly pronounced in winter. Seasonal Affective Disorder (SAD) and low mood can directly impact sleep patterns, creating a vicious cycle where poor sleep worsens anxiety and depression. Furthermore, the temptation to retreat indoors cuts people off from vital sunlight exposure and regular exercise, both cornerstones of a healthy sleep-wake cycle.
Five Expert Tips for Warmer, Better Winter Sleep
Dr Garley offers practical advice to reclaim rest during the colder months:
1. Defend Your Routine: Resist letting the season dictate your schedule. Maintain consistent sleep and wake times to stay in the "driving seat" of your life.
2. Layer Up in Bed: Instead of one heavy duvet, use multiple thinner layers. This allows for better temperature regulation, preventing middle-of-the-night overheating.
3. Find Your Goldilocks Temperature: Aim for a cool, but not cold, bedroom. The ideal temperature is personal, but a cool environment supports the body's natural temperature drop.
4. Seek Daylight and Stay Active: A lunchtime walk provides crucial light exposure for your circadian rhythm. If outdoor exercise stops, find an indoor alternative to maintain your sleep drive.
5. Don't Force It: If sleep won't come, get up and do a relaxing activity until you feel sleepy. Lying in bed frustrated will only further inhibit sleep.
By understanding how cold weather affects sleep and implementing these strategies, Britons can navigate the winter months feeling more rested and resilient, despite the frosty forecasts.
