Winter has arrived with some dramatic UK weather headlines. The Met Office expects unsettled conditions as December begins, with strong winds, rain and temperatures below freezing in some areas.
Early winter also brings a rise in sleep-related searches as people struggle with colder weather and the sudden shift in daylight. Google Trends data for the UK over the past three months shows a clear rise in temperature-related sleep searches. Interest in ‘too cold’ has climbed steadily through November, while searches for ‘cold when sleeping’ have also increased after staying low through early autumn. Queries such as ‘struggling to sleep’ show repeated spikes, often appearing when temperatures drop.
To understand why winter unsettles sleep so easily, Phoebe Street, Brand Marketing Manager and Sleep Expert at Pretty You London, and Dr Gareth Nye, Lecturer in Biomedical Science at the University of Salford, explain the seasonal changes involved and share practical, evidence-based ways to sleep better over the colder months.
Why winter impacts your sleep
Dr Gareth Nye says the change in light exposure is one of the biggest factors.
“Light is the main cue that controls the circadian rhythm. Light-sensitive cells in the retina send signals to the brain so the body knows when to release melatonin and when to wake. With fewer hours of daylight, those signals weaken. Melatonin rises earlier and stays elevated for longer, which often produces lighter or more disrupted sleep.”
Plus, he says our routines tend to change without us noticing.
“People wake before sunrise, spend more hours indoors and rely more on artificial light. Screens confuse the rhythm further. Cold weather adds another stress; colder rooms can help sleep, although sudden dips in temperature can cause shivering and discomfort. Mood also changes in winter due to lower serotonin and vitamin D levels, which affects both energy and sleep quality.”
Below, Dr Nye and Phoebe share practical ways to improve sleep during the winter months.
1. Stick to your normal routine
According to Dr Nye: “A consistent wake time stabilises the body clock. In winter, the rhythm drifts easily, as people wake before sunrise and spend more time indoors. Bright light in the morning helps reset the rhythm, even on cloudy days.”
He adds, “Natural light is ideal, although a bright lamp can work as a replacement. Short naps are fine, although long naps later in the day make it harder for the brain to recognise night-time.”
2. Warm the bed, not the room
Phoebe says people often turn the heating up way too high when the temperature drops.
“Bedrooms feel most comfortable for sleep when they’re on the cooler side, usually around 16 to 18°C. Warming the bed itself works better than heating the whole room.”
“A hot water bottle under the duvet for a short time helps take the edge off the cold. Wearing long, breathable pyjamas also keeps you comfortable without overheating, and lighter layers of bedding give you even more control through the night.”
3. Keep hands and feet warm
Dr Nye says your feet matter more than you think.
“When your feet warm up, the blood vessels widen. This helps your body release heat and allows your core temperature to drop, which is the signal it uses to begin sleep.”
“Research from 2018 found that people who wore socks to bed fell asleep around seven minutes faster, slept for longer and woke less through the night compared with those who didn’t. The mechanism is simple; warm feet support vasodilation and help the body settle.”
“Loose socks made from natural fibres work best. Anything tight reduces circulation, which has the opposite effect.”
4. Control evening light
Dr Nye says light management matters more in winter.
“Screens and bright lamps delay melatonin and keep the body clock out of sync. Limiting light in the lead up to bedtime is especially important in the darker months.”
He recommends a simple fix.
“Softer lighting in the evening helps the brain recognise that night has begun. Brighter light in the morning has the opposite effect; it lifts alertness and resets the rhythm. When mornings are dark, a timed lamp can help the body wake more naturally.”
5. Use light layers & breathable fabrics
According to Phoebe: “Thick winter duvets trap heat and moisture. Lighter layers let you adjust warmth through the night. A 4.5 or 7.5 tog duvet with a breathable blanket on top gives more control as temperatures change.”
“Choose the right bedding, too. Synthetics trap heat and moisture, which often leads to overheating and then cooling as sweat evaporates. Bamboo behaves differently. It regulates temperature, dries quickly and stays comfortable when the room cools.”
“Your pyjamas matter, too. Lightweight, breathable pyjamas help you stay warm without the heavy, stuffy feeling that interrupts sleep.”
6. Reduce moisture and block draughts
Phoebe says winter brings extra moisture indoors because people tend to dry clothes inside and keep windows closed.
“A small amount of airflow or a dehumidifier keeps the room feeling stable. Blocking draughts also helps. A cold stream of air across your body at 3am is enough to wake you, so it’s worth fixing any obvious gaps.”
7. Support mood where needed
Dr Nye says light therapy and CBT can help people who struggle most during winter.
“Light therapy can lift mood and improve alertness by mimicking daylight. CBT can help identify patterns and behaviours that make winter sleep more difficult.”
Sleep Magazine is your trusted UK guide to help you get better sleep and wake feeling truly refreshed.
