Winter season often brings cold temperature, which can be problematic to those who struggle with sleep issues.

Unfortunately, sleep problems and a cold environment can be a dangerous combination that can negatively impact your health by increasing your risk of developing critical illnesses.

Why Does Cold Weather Affect Sleep?

When the temperature drops suddenly, it can be incredibly uncomfortable, affecting your sleep quality and quantity. One of the main reasons why people face sleep problems during the winter season is the lower temperature in their bedrooms.

The human body has to maintain a particular temperature range to fall asleep. If the temperature in the sleeping environment is too hot or too cold, it can disrupt our sleep cycle and lead to poor sleep quality.

Another reason why cold weather affects sleep negatively is that it can cause sinus congestion. Sinus congestion is a common respiratory problem that causes discomfort.

It happens when the nasal cavity gets inflamed and swollen, generating a stuffy nose that can make breathing complicated. If you have this problem, it will be tougher to sleep in a cold environment, leading to significant sleep deprivation.

How Does Sleep Deprivation Affect Your Health?

Sleep deprivation has numerous adverse effects on your health. When you do not get enough sleep, you increase the risk of experiencing mental and physical health problems, including:.

1. Depression and Anxiety

Sleep deprivation can cause depression and anxiety. Studies have shown that people who sleep less than five hours a night have a higher risk of developing depression or anxiety.

2. Cardiovascular Disease

Poor sleep quality is linked to cardiovascular disease, which includes various health issues, such as high blood pressure, heart attack, and stroke.

When you do not get enough sleep, your body releases stress hormones that can raise your blood pressure levels and cause inflammation, which may damage your arteries, leading to serious health issues.

3. Obesity and Type 2 Diabetes

Sleep deprivation can cause an increase in two hormones called ghrelin and leptin, which play a part in your appetite.

When you do not get enough sleep, your body produces more ghrelin and less leptin, making you feel hungrier, and you have a higher chance of consuming a large number of calories, resulting in obesity and type 2 diabetes.

4. Weakened Immune System

A weakened immune system is another adverse effect of sleep deprivation.

Lack of sleep can affect your white blood cell counts and decrease your body’s capability of fighting infections, making you more vulnerable to various illnesses, including the flu, common cold, and more.

How to Sleep Better in Cold Weather

Thankfully, there are ways to improve your sleep quality in a cold environment. Here are some tips to help you sleep better in cold weather:.

1. Keep Your Bedroom Temperature Warm

Keeping your bedroom warm is key to a comfortable sleep. It is recommended to keep the room temperature around 60 to 67 degrees Fahrenheit, as this range is optimal for sleeping.

However, keep in mind that everyone has different temperature preferences, so you will need to choose the most comfortable range for you.

2. Invest in Warm Bedding

Investing in warm bedding is an excellent way to keep yourself cozy during the colder months. Look for materials like flannel, wool, or cotton, as they are all great options to keep you warm and satisfy your comfort preferences.

3. Keep the Air Clean

The air inside your bedroom is crucial to your sleep hygiene. Ensure you keep the air clutter-free and let fresh air in whenever possible by opening the window or using a humidifier. This way, you will prevent dry air and sinus-related problems.

4. Take a Warm Shower Before Bed

Before you get to bed, it is recommended to shower with warm water, as this can help you relax your muscles and maintain a warm body temperature, which ultimately aids in a good night’s rest.

5. Be Mindful of Your Diet and Exercise

Your nutrition and exercise also play a vital role in your sleep hygiene. Avoid caffeine, alcohol, and heavy meals before bedtime as they can disrupt your sleep. On the other hand, regular exercise can help reduce stress and improve sleep quality.

Conclusion

Cold weather and sleep deprivation are no friends of your health. These two issues have a close relationship that directly affects your sleep quality and quantity and raises the risk of several health problems.

It is essential to implement some of these tips to help you sleep better during the cold winter months to avoid health issues associated with bad sleep hygiene.