How Calgary’s Cold Winters Affect Your Sleep – And How to Fix It

If you’ve ever struggled to get a good night’s rest during Calgary’s long, frigid winters, you’re not alone. Between freezing temperatures, dry indoor air, and shorter daylight hours, winter can take a serious toll on your sleep quality. Many Calgarians report feeling more tired, sluggish, or even moody during the cold months, and there’s science behind it.

Here’s how Calgary’s cold winters can affect your sleep, and what you can do to stay well-rested until spring.

Why Cold Weather Impacts Sleep

Calgary winters are notorious for their extremes, below-freezing nights, bone-dry air, and shorter days with limited sunlight. Each of these factors can disrupt your body’s ability to get restorative, consistent sleep.

1. Temperature and Your Sleep Cycle

Your body temperature naturally drops at night as part of your circadian rhythm. When the room is too cold, your body has to work harder to maintain core warmth, making it more difficult to fall and stay asleep. Research suggests the ideal bedroom temperature for optimal sleep is between 18°C and 20°C, but Calgary’s cold snaps can drop the indoor temperature well below that if heating isn’t consistent.

When you’re too cold, you might find yourself waking up frequently or curling tightly under heavy blankets, which can restrict movement and lower sleep quality.

2. Dry Winter Air and Breathing Issues

Calgary’s winter air is exceptionally dry, which can irritate the nasal passages and throat, making it harder to breathe comfortably at night. This can lead to snoring, coughing, or worsening symptoms of sleep apnea, a common condition where breathing repeatedly stops and starts during sleep.

Dry air can also increase congestion, especially if you already struggle with allergies or sinus issues. If you wake up with a sore throat or dry mouth in the winter, low humidity is likely the culprit.

3. Reduced Sunlight and Melatonin Imbalance

Shorter days and overcast skies mean less exposure to natural light, which can disrupt your body’s circadian rhythm, the internal clock that tells you when to sleep and wake. Without enough sunlight, your brain produces more melatonin during the day, making you feel sleepy earlier and less alert.

This imbalance can also contribute to seasonal affective disorder (SAD), a form of winter depression linked to light deficiency. When combined with poor sleep, it can make mornings especially difficult.

Common Winter Sleep Problems in Calgary

If you’re experiencing trouble sleeping in the winter, you’re not alone. Calgary sleep clinics often see an uptick in patients during the colder months. Some of the most common winter-related sleep issues include:

• Insomnia: Difficulty falling or staying asleep due to temperature discomfort or disrupted sleep cycles.
  
  

• Snoring or Sleep Apnea: Dry air and nasal congestion can worsen breathing interruptions.
  
  

• Fatigue and Daytime Sleepiness: Reduced sunlight and poor-quality sleep can lead to persistent tiredness.
  
  

• Restless Sleep: Heavy bedding and overheating can cause tossing and turning throughout the night.
  
  

If these symptoms persist for several weeks, it may be time to speak with a Calgary sleep specialist or schedule a consultation at a local sleep clinic for assessment.

How to Fix Winter Sleep Problems

The good news? You can take practical steps to improve your sleep quality during Calgary’s cold season, no matter how chilly it gets outside.

1. Maintain Optimal Bedroom Temperature

Keep your bedroom around 18–20°C (65–68°F) for ideal comfort. Use a programmable thermostat to keep temperatures steady overnight and avoid large fluctuations. Layer your bedding with breathable fabrics, flannel sheets, a light duvet, and an extra blanket, so you can adjust as needed.

Avoid electric blankets or heaters running all night, as they can dry out the air further and cause overheating.

2. Use a Humidifier

Adding moisture to your indoor air can make a major difference in your sleep comfort. The ideal indoor humidity level is between 30% and 50%, according to most sleep and health experts. A cool-mist humidifier can help prevent nasal dryness, reduce snoring, and keep your skin from feeling tight or itchy.

For extra precision, consider an indoor humidity chart or monitor to ensure your levels stay in the healthy range.

3. Get Morning Sunlight Exposure

Light is one of the most powerful cues for regulating your sleep-wake cycle. In winter, make an effort to get outside or near a bright window in the morning for at least 15–20 minutes. This can help reset your circadian rhythm, improve mood, and boost alertness.

If natural sunlight is hard to find, a light therapy lamp designed to mimic daylight can be an effective alternative.

4. Stay Active During the Day

It’s easy to become sedentary when it’s -20°C outside, but physical activity helps your body release tension and sleep better at night. Even light exercise, like stretching or an indoor yoga session, can promote deeper, more restorative sleep.

Avoid intense workouts right before bed, though, as this can raise your core temperature and make it harder to fall asleep.

5. Adjust Your Sleep Routine

Try to maintain consistent sleep and wake times, even on weekends. Your body thrives on routine, and irregular sleep patterns can worsen winter fatigue. Avoid caffeine late in the day, limit alcohol before bed, and keep screen time minimal in the last hour before sleeping.

If you struggle with insomnia or poor sleep habits, Cognitive Behavioral Therapy for Insomnia (CBT-I), available at The Sleep Institute in Calgary, can help you retrain your sleep patterns naturally without medication.

When to See a Calgary Sleep Specialist

If you’ve made these adjustments but still experience fatigue, loud snoring, or frequent awakenings, there may be an underlying sleep disorder at play, such as obstructive sleep apnea or chronic insomnia.

At The Sleep Institute in Calgary, every patient is assessed by a Sleep Specialist Physician, not just a technician. This ensures your symptoms are properly evaluated and your treatment plan is evidence-based and individualized.

Your care team may recommend a home sleep study or an in-lab sleep study to measure your breathing, oxygen levels, and sleep stages overnight. From there, treatment options like CPAP therapy, oral appliance therapy, or behavioral interventions can be discussed.

Final Thoughts

Calgary’s cold winters can make it harder to fall and stay asleep, but with a few simple adjustments, you can protect your sleep quality all season long. Keep your room comfortably cool, balance indoor humidity, seek daylight exposure, and maintain consistent routines.

If fatigue, snoring, or poor sleep persist despite these changes, The Sleep Institute’s Calgary Sleep Clinic can help you find answers and relief.

Better sleep starts with the right support, even in the coldest Calgary winter.