Expert Tips for Better Sleep During Freezing Temperatures
As Britain battles freezing temperatures and snowfall, millions of people are struggling to get a good night’s sleep. The combination of sub-zero temperatures and icy conditions has transformed the country into what some are calling a “nation of sleep-starved zombies.” At Cardinal Clinic, we understand the profound impact poor sleep can have on mental and physical health. This blog explores why cold weather disrupts sleep, the consequences of poor rest, and practical steps you can take to improve your sleep during these harsh conditions.
How Cold Weather Disrupts Sleep
Sleep is an essential component of mental and physical health. However, maintaining restful sleep becomes challenging when temperatures plummet. Dr. Paul Wallang, Consultant Psychiatrist at Cardinal Clinic, explains:
“Cold temperatures can disrupt sleep for several reasons. The body needs to maintain a stable core temperature to sleep well. If the room is too cold, this can lead to restlessness as your body struggles to warm up. Shivering or feeling cold can prevent you from entering deeper, restorative stages of sleep.”
Freezing conditions, like those experienced in Britain recently, not only make it harder to fall asleep but also reduce the quality of sleep. Without proper rest, people are left feeling fatigued, struggling with memory recall, and battling reduced energy levels.
The Emotional and Physical Toll of Poor Sleep
A lack of quality sleep can have cascading effects on overall well-being. Dr. Wallang highlights how inadequate rest impacts the brain and body:
- Memory and Cognitive Function: Poor sleep affects memory recall and concentration, leaving individuals feeling “foggy” and unfocused.
- Energy Levels: Sleep is crucial for restoring energy and repairing the body. Sleep-deprived individuals often experience fatigue and sluggishness.
- Emotional Well-being: Chronic sleep issues can exacerbate feelings of stress, irritability, and emotional imbalance.
- Physical Health: Sleep is essential for processes like metabolism and the removal of harmful toxins and byproducts that accumulate during the day.
Why are women affected more?
Research suggests that women are more likely than men to experience sleep disturbances during cold weather. A study by Roseland Furniture found that 14.4% of women report sleep issues due to the cold, compared to 11% of men.
How to Sleep Better During Cold Weather
Creating a sleep-friendly environment is key to overcoming the challenges posed by freezing temperatures. Here are some expert-backed tips to help you achieve restorative sleep:
- Keep Your Bedroom Warm: Invest in higher-tog duvets, thermal blankets, or electric blankets. Keeping the room comfortably warm without overheating is crucial.
- Layer Up: Wear sleep socks and thermals to maintain body heat throughout the night.
- Use a Hot Water Bottle: Placing a hot water bottle in your bed before you get in can create a warm and cozy environment.
- Create a Sleep Sanctuary: A quiet, dark, and well-ventilated bedroom promotes better sleep. Consider blackout curtains and white noise machines if external factors disrupt your rest.
- Stay Consistent: Stick to a regular sleep schedule to regulate your body’s internal clock, even during disruptive weather conditions.
When to Seek Help
If sleep disturbances persist or begin to impact your daily life, it may be time to seek professional help. Poor sleep can exacerbate underlying mental health conditions such as anxiety or depression, making early intervention critical.
If you would like to learn more and enquire about mental health care at Cardinal Clinic, you can call us on 01753 869755. Alternatively, if you wish to refer yourself for mental health care, you can complete our self referral form.
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