4 surprising ways a snowstorm can ruin your sleep — and how to fix it

Winter weather can wreak havoc on our sleep, and with large parts of the United States bracing for snowstorms and extreme cold, there’s a good chance many of you will have trouble sleeping this weekend.

That’s because big drops in outdoor temperature not only affect how fast you fall asleep, but your chances of being able to sleep through the night too.

Snowstorm weather can also increase your sensitivity to any pain you might already be feeling in your body, and doctors say it can make joint pain and arthritis worse due to changes in the air’s barometric pressure.

The good news is that with some clever management of the temperature inside your home and how you dress your bed, you can dodge a lot of these sleep obstacles and get a good night’s rest.

Here’s how your sleep might be affected by the coming snowstorms and how to manage it…

1. Cold temperatures cause frequent nighttime wake-ups

Snowstorms can lead to umpteen issues with the heating inside our homes. If you struggle to maintain a good bedroom temperature for sleeping (65 to 70℉ / 18 to 21°C) during the coming storm, then you’ll wake up a lot more than normal at night.

In a too-cold bedroom your body has to work harder to thermoregulate, meaning less focus is given to helping you stay asleep. You may even wake up shivering. Either way, your chances of getting deep sleep will dwindle.

"This exact temperature will be different for different people," advises Dr. David Garley, GP and Director of The Better Sleep Clinic. "You don't want your room to be icy cold, but on the cooler side is definitely helpful."

As a gold standard 2012 study reported: Our thermal environment is one of the most important factors that can affect human sleep.

Setting your smart thermostat around an hour before the time you want to fall asleep will ensure your bedroom isn’t too hot or too cold at bedtime.

If the freezing weather outside is making your home feel chillier than normal, add more temperature-regulating layers to your bed.

2. It can also stop you from falling asleep quickly

When it comes to sleep latency, most healthy adults take around 10-20 minutes to drop off. But if you bedroom is too cold – so well under 65℉/18°C (the bottom end of the sleep temperature range) – you can expect to lie awake for longer.

"Your body will be focused on maintaining temperature rather than slipping into sleep," explains Dr. Garley. When you’re cold, your body tenses up and you naturally clench your jaw.

These are powerful signals to your brain that it’s not the right time for you to sleep.

Clever layering (see below) is one of the best things you can do to help yourself fall asleep fast during a snowstorm. Choose the right combination of bedding and clothing, and you’ll feel warm, drowsy and relaxed.

3. Your sleep might be broken by overheating

It’s tempting to dress your bed with cozy flannel sheets and heavy blankets, but layering the wrong materials can lead to overheating. Not only will a high core body temperature affect how much deep sleep you get, it can be dangerous, especially in older people and children.

Layering your body and your bed with cool, breathable fabrics will boost your chances of sleeping well during a snowstorm. Organic cotton and bamboo naturally wick away heat and sweat (sweat drying on the skin can make you feel colder.)

A mattress topper or pad provides extra insulation if you’re sleeping in a very cold room or your mattress is on the floor. Organic cotton and percale sheets provide excellent temperature regulation to prevent you from feeling too hot or too cold.

A flat sheet that goes on top of your body, and before heavier layers, helps regulate your body temperature by being the closest to your skin. You can also remove this layer easily if needed.

Next, add your duvet or comforter. If your bedroom is freezing, also add a coverlet or throw across the foot to the middle of the bed. Push it right down to the bottom when you’ve warmed up.

Avoid wearing thick, constricting bed clothes. Again, choose breathable fabrics that regulate heat rather than trapping it and potentially causing overheating.

4. Cold weather can increase your sensitivity to pain

If you often notice an increase in shoulder pain, knee pain, joint pain or arthritis during severe cold weather, you aren’t imagining it.

When reporting on the link between cold weather and pain sensitivity, Harvard Medicine says that barometric pressure is often cited as the culprit:

"Less air pressure surrounding the body can allow muscles, tendons, and other tissues around joints to expand. This can place pressure on joints, possibly leading to pain."

Restricted blood flow to the hands and feet, which happens during cold weather, can also cause stiffness and pain in some people.

Pain is a massive killer of sleep, so managing your symptoms in the run-up to bedtime will boost your chances of sleeping well. What this looks like for you depends on the type of pain you’re experiencing, so always follow your doctor’s advice.

Gentle stretching before bed is a popular way to not only reduce physical pain, but to prepare your brain for sleep and calm sleep anxiety.

How to sleep well during a snowstorm

Bedtime consistency is key for good sleep whatever the weather, so where possible stick to the same bedtime every night. In fact, bedtime consistency is so important that a recent study shows it can add around four years to your life expectancy.

On average, most healthy adults need seven to nine hours’ sleep a night. You can calculate your perfect bedtime based on how much sleep you need to thrive and what time you want to wake up.

For example, if you need nine hours sleep and want to wake up at 6am, you’ll need to be in bed by 8.40pm. That gives you around 20 minutes to drop off, which is the average sleep latency for most healthy adults.

Here are some other gold standard sleep hygiene tips to follow during a snowstorm:

• Avoid eating heavy meals before bed – ideally finish your meal two to three hours before the time you want to start falling asleep. Then your body will be focused on sleeping, not digestion.
• Get dressed for bed an hour before you want to fall asleep – brushing your teeth and changing into nightclothes when you’re drowsy will only wake you up again. It's a common nighttime routine mistake.
• Optimize your bedroom for better sleep – check the temperature, mask any external noise, and keep the lighting soft and low to avoid suppressing the production of melatonin (the sleepy hormone).
• Follow a cozy and relaxing bedtime routine – for you that could misting your pillow with sleep spray, practicing a guided sleep meditation, or reading in bed.