\n
From reproductive rights to climate change to Big Tech, The Independent is on the ground when the story is developing. Whether it’s investigating the financials of Elon Musk’s pro-Trump PAC or producing our latest documentary, ‘The A Word’, which shines a light on the American women fighting for reproductive rights, we know how important it is to parse out the facts from the messaging.<\/p>\n
At such a critical moment in US history, we need reporters on the ground. Your donation allows us to keep sending journalists to speak to both sides of the story.<\/p>\n
The Independent is trusted by Americans across the entire political spectrum. And unlike many other quality news outlets, we choose not to lock Americans out of our reporting and analysis with paywalls. We believe quality journalism should be available to everyone, paid for by those who can afford it.<\/p>\n
Your support makes all the difference.<\/strong><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\nRead more<\/span><\/svg><\/span><\/button><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\nThe arrival of shorter, darker days and a noticeable drop in temperature can significantly impact our daily energy levels, but winter\u2019s effect on our sleep patterns often proves even more disruptive. <\/p>\n
From struggling through restless nights in a chilly bedroom to waking up feeling unusually groggy, the colder months present distinct challenges to achieving quality rest.<\/p>\n
Dr David Garley, a GP and director of The Better Sleep Clinic, highlights how both colder weather and altered daytime activity can strongly influence sleep during this period. <\/p>\n
He explains the physiological shift crucial for sleep: “When you move from the wake phase to the sleep phase of your circadian rhythm, that\u2019s marked with a drop in your core body temperature of about 0.5C to 1.5C,” he says.<\/p>\n
\u201cSo, if you\u2019re very hot, you may struggle to make that transition, and that is why many people struggle to sleep in the summer.\u201d<\/p>\n
However, while overheating can impede sleep, an excessively cold room can also pose a problem. <\/p>\n
\n
\n<\/p>\n
open image in gallery<\/span><\/button><\/p>\n<\/div>Many Brits are rugging up warm to sleep amid the chilly temperatures (Getty Images\/iStock)<\/span><\/figcaption><\/figure>\n<\/div>\n\u201cYou want your bedroom to be cool,” Dr Garley says. <\/p>\n
\u201cThis exact temperature will be different for different people. You don\u2019t want your room to be icy cold, but on the cooler side is definitely helpful.\u201d<\/p>\n
Can the cold affect your ability to get to sleep?<\/strong><\/h2>\n<\/p>\n\u201cIf it\u2019s really cold, then your body will be focused on maintaining temperature rather than slipping into sleep,\u201d explains Dr Garley. <\/p>\n
\u201cFor example, if you\u2019re shivering in bed then you\u2019re unlikely to fall asleep. <\/p>\n
\u201cIn that situation, you do need to find ways to warm up your environment a bit.\u201d<\/p>\n
Can the cold affect sleep quality?<\/strong><\/h2>\n<\/p>\n\u201cPeople often only think about the number of hours they\u2019ve slept, but it\u2019s also important to think about whether you reach those deep stages of sleep,\u201d says Dr Garley. <\/p>\n
\u201cIf you get what we call these \u2018arousals\u2019 from sleep [such as extreme or sudden coldness], they won\u2019t always necessarily wake you up entirely, but they can pull you into the lighter stages of sleep which are less refreshing.<\/p>\n
\u201cSo, if your body has shifted focus to maintaining body temperature, you may find that you have shallower sleep or actually wake up.\u201d<\/p>\n
This happens a lot while camping, for example.<\/p>\n
\u201cCampers often find that around 3am in the morning, when there\u2019s that real temperature drop, that they wake up and feel absolutely frozen solid,\u201d says Dr Garley.<\/p>\n
\n
\n<\/p>\n
open image in gallery<\/span><\/button><\/p>\n<\/div>It\u2019s harder to get to sleep if you have a sore throat or blocked nose<\/figcaption><\/figure>\n<\/div>\n
Can winter-related illnesses disrupt sleep quality and quantity?<\/strong><\/h2>\n<\/p>\n\u201cIf you have got inflamed airways, your nose is running, you\u2019ve got a cough and a sore throat you will probably find it harder to fall asleep,\u201d says Dr Garley.<\/p>\n
Also, these symptoms may increase your likelihood of snoring.<\/p>\n
\u201cA lot of people find that they only snore if they have got a cold or if they\u2019ve got hay fever,\u201d says Dr Garley.<\/p>\n
\u201cIf your airway is a bit more swollen and a bit more narrow, you are more likely to snore more.\u201d<\/p>\n
Something like a common cold could also potentially worsen the symptoms of sleep disorders such as obstructive sleep apnoea.<\/p>\n
\u201cSleep apnoea is a sleep disorder associated with snoring, where your upper airway repeatedly closes as you sleep and you get these pauses in your breathing which leads to really fragmented sleep,\u201d explains the GP.<\/p>\n
\u201cSo, if you\u2019re already on the cusp of obstructive sleep apnea and then you get a cold, you might find that you actually do get clinically significant obstructive sleep happening with really fragmented and poor quality sleep.\u201d<\/p>\n
Can Seasonal Affective Disorder (SAD) affect sleep?<\/strong><\/h2>\n<\/p>\nMental health and sleep are closely intertwined.<\/p>\n
\u201cAnxiety can make it quite difficult to fall asleep and depression can cause early morning awakening, but research also shows that this actually works the other way around, too,\u201d says Dr Garley. <\/p>\n
\u201cResearch suggests that poor sleep can cause anxiety and depression, which means there\u2019s a system which can feed into itself.<\/p>\n
\u201cTherefore, if you\u2019re getting depressed as a result of seasonal factors, then that low mood can certainly impact your sleep.\u201d<\/p>\n
\n
\n<\/p>\n
open image in gallery<\/span><\/button><\/p>\n<\/div>A lack of exposure to sunlight during the day can affect your sleep at night (Getty\/iStock)<\/span><\/figcaption><\/figure>\n<\/div>\n
How else can cold weather impact sleep?<\/h2>\n<\/p>\n This seasonal change and wintry weather often alters people\u2019s routines, which can have a knock-on effect to their sleep.<\/p>\n
\u201cThe shorter, darker days mean that people often don\u2019t go out socialising as much, stop exercising and\/or aren\u2019t getting that exposure to sunlight, and these factors are really important for maintaining good quality sleep,\u201d says Dr Garley.<\/p>\n
Top tips for improving your sleep this winter<\/h2>\n<\/p>\n Keep to a routine<\/strong><\/p>\n\u201cDespite it being darker and colder, do try to keep your routine as normal as possible,\u201d advises Dr Garley. <\/p>\n
\u201cDon\u2019t let the seasons push you around. You want to feel that you\u2019re in the driving seat of your own life.\u201d<\/p>\n
Stay active<\/strong><\/p>\n\u201cWhen you exercise, you tend to build up a stronger drive for sleep at night,\u201d says Dr Garley. <\/p>\n
\u201cIf the cold, dark weather is stopping you, then try to find an indoor activity to keep that momentum going.\u201d<\/p>\n
Layer up in the night<\/strong><\/p>\n\u201cWith temperature control and sleep, using layers can be quite good,\u201d recommends Dr Garley. <\/p>\n
\u201cIf you put an enormous duvet on at night, then you might wake up all sweaty in the middle of the night, so using multiple thinner layers can be a good way to manage that.\u201d<\/p>\n
Keep your room at a cool temperature<\/strong><\/p>\nFind a temperature that works for you. \u201cYou want your bedroom to be cool, but not cold,\u201d recommends Dr Garley.<\/p>\n
Go for a walk<\/strong><\/p>\n\u201cGo outside into the daylight on your lunch break,\u201d says Dr Garley. <\/p>\n
\u201cGetting that light dose is so important for maintaining that consistent circadian rhythm.\u201d<\/p>\n
Don\u2019t force it<\/strong><\/p>\nIf you are struggling to sleep, get up and do a relaxing activity until you feel sleepy again, then return to bed.<\/p>\n
\u201cIf you can\u2019t sleep, try not to force it,\u201d says Dr Garley. <\/p>\n
\u201cIf you lie in bed and get annoyed, then that independently is going to stop you from sleeping.\u201d<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"
Your support helps us to tell the story From reproductive rights to climate change to Big Tech, The Independent is on the ground when the story is developing. Whether it’s investigating the financials of Elon Musk’s pro-Trump PAC or producing our latest documentary, ‘The A Word’, which shines a light on the American women fighting for reproductive rights, we know how important it is to parse out the facts from the messaging. At such a critical moment in US history, we need reporters on the ground. Your donation allows us to keep sending journalists to speak to both sides of the story. The Independent is trusted by Americans across the entire political spectrum. And unlike many other quality news outlets, we choose not to lock Americans out of our reporting and analysis with paywalls. We believe quality journalism should be available to everyone, paid for by those who can afford it. Your support makes all the difference. Read more The arrival of shorter, darker days and a noticeable drop in temperature can significantly impact our daily energy levels, but winter\u2019s effect on our sleep patterns often proves even more disruptive. From struggling through restless nights in a chilly bedroom to waking up feeling unusually groggy, the colder months present distinct challenges to achieving quality rest. Dr David Garley, a GP and director of The Better Sleep Clinic, highlights how both colder weather and altered daytime activity can strongly influence sleep during this period. He explains the physiological shift crucial for sleep: “When you move from the wake phase to the sleep phase of your circadian rhythm, that\u2019s marked with a drop in your core body temperature of about 0.5C to 1.5C,” he says. \u201cSo, if you\u2019re very hot, you may struggle to make that transition, and that is why many people struggle to sleep in the summer.\u201d However, while overheating can impede sleep, an excessively cold room can also pose a problem. open image in gallery Ma…<\/p>\n","protected":false},"author":1,"featured_media":10334,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/posts\/10333"}],"collection":[{"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=10333"}],"version-history":[{"count":0,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/posts\/10333\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=\/wp\/v2\/media\/10334"}],"wp:attachment":[{"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=10333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=10333"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.seekyourlove.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=10333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}