Why We Sleep Better in Winter: Surprising Health Benefits of Cold Weather

Besides the wind, thunder, and storms, winter brings a significant change in our sleep quality. Many people report that they actually sleep better during the winter months, and science backs it up.

Why Do We Sleep Better in Winter?

The effect of weather on sleep is tied to several physiological factors, the most important which is temperature. Our bodies need a natural drop in core temperature to enter deep sleep, and cooler air helps us fall asleep faster and achieve more restful sleep.

In addition, the early darkness of winter boosts the production of melatonin, the hormone responsible for regulating sleep. With shorter days and earlier sunsets, the brain begins secreting melatonin earlier in the evening, which helps the body prepare for sleep naturally.

The general slowdown in lifestyle during winter also plays a role. With fewer outdoor activities, more time spent indoors, and a natural tendency to snuggle up and rest, this helps calm the body and mind.

When Can Winter Disrupt Sleep?

Despite its benefits, winter can also negatively affect sleep for some people. Overheating the bedroom can lead to dry air and breathing difficulties, especially for those with allergies or respiratory issues. Additionally, for some, excess melatonin due to early darkness may cause sleepiness too early in the evening and wakefulness in the middle of the night.

Lack of physical activity and reduced exposure to natural sunlight during colder months can disrupt the circadian rhythm and result in fatigue at the wrong times.

How to Use Winter to Improve Your Sleep

1. Maintain the Ideal Room Temperature
The recommended room temperature for quality sleep is between 16–20°C (60–68°F). A cool (but not freezing) room allows your body to regulate heat naturally. If you're cold, opt for an extra blanket instead of turning up the heat too much.

2. Avoid Excessive Heating and Dry Air
Running a heater or air conditioner all night can dry out your skin and airways, reducing sleep quality. Use a humidifier if needed.

3. Take Advantage of the Darkness
Winter provides longer nighttime hours — use them to build a consistent sleep routine. Avoid screens at least 30 minutes before bedtime to allow your brain to produce melatonin naturally.

4. Stay Active During the Day
Even if it's cold, moderate physical activity helps release excess energy and improves sleep quality. Try to exercise during the day rather than in the evening to avoid overstimulation before bed.

5. Drink a Calming Herbal Tea
Winter is the perfect season for herbal teas like chamomile, lavender, or lemon balm, all known for their natural sleep-enhancing properties. Avoid caffeine after the afternoon hours to prevent sleep disruption.