The Key to a Good Night's Sleep in Winter: Is "The Colder, the Better" Only Half True? The Trap of "Overcooling" That Disrupts Winter Sleep

Can't Sleep in Winter? It Might Be the Cold

As the season of snow and cold intensifies, more people experience "not being able to sleep because hands and feet are cold even in bed," "waking up multiple times at night," and "feeling sleepy even after waking up." While it's true that a "cooler room is easier to sleep in" during winter, "too cold" is not a friend of sleep and can actually be a hindrance. In an article by The Independent, a sleep clinic doctor explains the mechanism and countermeasures in detail. The Independent

A "Decline in Body Temperature" is Essential for Sleep

According to Dr. David Garley, a doctor at a sleep specialist clinic featured in the article, it's important for the core body temperature to drop by about 0.5 to 1.5 degrees Celsius when transitioning from wakefulness to sleep. If it's too hot, this "decline" can't be achieved, which is why summer nights can be restless. The Independent

A common misconception is, "So, the colder, the better?" The conclusion is NO. The doctor states that the bedroom should be **"cool" rather than "cold"**, and freezing environments should be avoided. The Independent

When It's Too Cold, the Body Chooses "Survival" Over "Sleep"

The human body is smart and prioritizes "maintaining body temperature" the more intense the cold. The article explains that if the room is really cold, the body focuses on maintaining temperature, making it difficult to fall asleep. A clear sign is "shivering." When you're shivering, sleep is out of the question. The Independent

What's more troublesome is that the cold doesn't wake you up completely but affects sleep by making it lighter. Even if you think you're sleeping, extreme cold can cause "arousals," pulling you from deep sleep to lighter sleep. As a result, you may have more nights where you "slept for hours but don't feel rested." The Independent

"3 AM Chill" is a Common Winter Occurrence

The article symbolically discusses the example of camping. As the night deepens and temperatures drop, many people wake up freezing around 3 AM. The Independent

This can also happen indoors. After turning off the heating, the building loses heat, leading to a chill at dawn. Older houses, rooms with large windows, or rooms with cold floors tend to feel more like camping.

In Winter, "Health Issues" and "Mental State" Also Disrupt Sleep

In addition to the cold itself, winter is a season with many "co-passengers" that disturb sleep.

1) Winter Colds, Nasal Congestion, Cough
The article points out that inflammation causing runny nose, cough, and sore throat can make it difficult to fall asleep, and nasal congestion can also increase "snoring." The Independent
It also mentions the possibility of worsening symptoms of obstructive sleep apnea (OSA) triggered by a cold. The Independent

2) SAD (Seasonal Affective Disorder) and Anxiety
Winter brings less sunlight, making some people more prone to feeling down. The article discusses how sleep and mental health influence each other, with winter depression affecting sleep and vice versa, where poor sleep quality exacerbates anxiety and depression. The Independent

3) Decreased Daytime Activity and "Lack of Light"
Cold weather reduces outings and exercise, and opportunities to soak up the sun become scarce. The article explains how these lifestyle changes can affect sleep. The Independent

Reactions on Social Media: "Cold Room is Best" vs. "Impossible"

Topics related to this article often go viral on social media every winter, with reactions largely divided.

① "A Freezing Room is Supreme" Group

On X (formerly Twitter), posts like "The only good thing about winter is sleeping in a freezing room" can be seen, with a strong preference for cold air. X (formerly Twitter)

This type prefers to create a "warm self" with thick duvets and blankets while the air remains cold, which is calming.

② "Can't Sleep Without a Fan (or Fan Noise)" Group

In Reddit communities, posts about needing a fan running regardless of temperature, even in winter, are common (the solution to the cold is to "add a blanket"). Reddit

Many people prioritize "airflow," "white noise," and "relieving stuffiness" over temperature, complicating winter sleep perspectives.

③ "Can't Stand the Cold. I Wake Up in the Middle of the Night" Group

On the other hand, many empathize with the struggle of a cold bedroom, stating that cold makes sleep lighter. For those who can't sleep due to cold, "sleeping better in the cold" sounds like an urban legend. The Independent

④ "Bedroom Temperature" Can Also Be a Source of Conflict

Differences in temperature preferences can chill not only sleep but also the atmosphere at home. According to People.com, a "temperature war" became a topic when a wife who prefers a cool room found her husband constantly raising the thermostat at night, causing her to wake up sweaty. People.com

On social media, suggestions like "using separate duvets" or "dividing bedding" to compromise with "equipment" rather than temperature are popular. People.com

Rebuilding "Winter Sleep" Starting Today

The advice in the article is practical rather than theoretical. Here's how to adapt the key points to "Japanese winter." The Independent

1) Aim for a "Cool" Bedroom, Avoid "Cold"

The ideal is "cool air, warm body." If you're shivering, it's a no-go. Start by managing bedding, hot water bottles, and room temperature to escape the "too cold zone." The Independent

2) Adjust with Thin Layers Rather Than One Thick Layer

A single large duvet can cause fluctuations from sweating to chilling at night. The article recommends adjusting by layering thin covers. The Independent

3) "Daylight" and "Activity" Are Important in Winter

Go outside during lunch breaks, walk even for a short time. The article emphasizes the importance of sunlight in maintaining the body's internal rhythm. The Independent
If going outside is not possible, indoor exercise is also fine. It can reduce "not moving but can't sleep." The Independent

4) Don't Battle in Bed on Sleepless Nights

The more you struggle to sleep in bed, the more your brain learns "bedroom = place of wakefulness." The article's advice is clear: if you can't sleep, get up, do something calming, and return when sleepiness comes back. The Independent

5) Prioritize "Nose and Throat" on Days with Cold Symptoms

Nasal congestion and cough can easily disrupt sleep and increase snoring. In winter, treating "condition" as part of the sleep environment, not just "bedding," is the shortcut. The Independent

Conclusion: Winter Sleep is About "Temperature Difference," Not "Cold"

Winter sleep isn't simply about "the colder, the better." The drop in body temperature necessary for sleep is important. However, the moment the body enters defense mode due to excessive cold, sleep becomes shallow, and the night feels long.

Both "cold room is the best!" and "can't stand the cold!" on social media are correct. Ultimately, it's about finding your "optimal temperature" where your body doesn't shiver, you don't wake up sweaty at night, and you feel refreshed in the morning.

This winter, why not transform your bedroom from a "cold place" to a "cool and well-prepared place for recovery"? ##HTML_TAG_