Weather and sleep: rest well in any season

Why weather disrupts your sleep

To fall asleep, your core temperature needs to drop by about 1°C. That natural cooling is what triggers sleep onset. When the weather prevents it (excess heat, deep cold, humidity), your body struggles to regulate its temperature and sleep becomes fragmented.

The ideal bedroom sits around 18°C (65°F). Above 24°C, falling asleep takes longer and night wakings multiply. Below 15°C, cold-related muscle tension keeps the body on alert. Humid or overly dry air adds breathing discomfort on top.

Beyond physical tweaks, an evening sleep meditation and sleep sounds help your nervous system switch into rest mode, even when the weather works against you.

Sleeping through a heatwave or a warm night

Heat is the number one enemy of deep sleep. Here is what actually works:

• Close shutters and curtains during the day, open windows at night once the air cools.
• Take a lukewarm (not cold) shower before bed: it restarts the body's natural cooling.
• Choose a light cotton sheet and loose clothing, or sleep without covers.
• Hydrate through the evening without overdoing it to avoid wakings.
• Use a fan with indirect airflow, not blowing straight on your face.

Heat also raises irritability and racing thoughts. A slow, extended breathing exercise lowers heart rate and eases the agitation that comes with thermal discomfort.

Sleeping when it is very cold or the air is dry

Cold tempts you to overheat the bedroom, which dries the air and irritates your airways. Aim for balance:

• Heat moderately (18-19°C) rather than strongly, and turn heating off at night if you can.
• Warm the bed before getting in (hot water bottle, suitable duvet): cold extremities delay sleep onset.
• Add moisture if your throat is dry on waking, with a bowl of water near the radiator or a humidifier.
• Layer bedding rather than one thick blanket, so you can adjust easily.

In winter, low daylight also disrupts your body clock. Get morning daylight and keep a steady evening routine. If nights stay difficult, explore our insomnia remedies.

How Nala helps you sleep, season by season

Nala offers guided sessions to find calm when thermal discomfort stirs the mind, a free SOS for hard nights, and a sound mixer to mask the noise of a fan or heater. Our 13 experts cover deep sleep, breathing and body relaxation.

For deeper work, the 14-session Sleep program builds a stable ritual that makes you less dependent on the weather. Pair it with an evening sleep meditation and your favourite sounds.

Frequently Asked Questions