How Malta’s Cold Weather Impacts Sleep and Appetite

How Cold Weather Affects Your Sleep – And What to Do About It

As Malta transitions into its cooler months, the shorter days and brisk evenings bring more than just a change in wardrobe. The drop in temperature and reduced daylight hours can significantly impact our physical and mental health, including how well we sleep. For those striving to maintain a healthy lifestyle, good sleep is just as important as eating well and staying active. Yet, the colder weather can throw unique challenges at us, from restless nights to groggy mornings. So how can we tackle these disruptions while nourishing both body and mind?

Dr. David Garley, a GP and director of The Better Sleep Clinic, explains that colder weather influences our sleep patterns in various ways. “Your circadian rhythm – the internal clock that regulates your sleep-wake cycle – is marked by a drop in core body temperature of about 0.5°C to 1.5°C as you transition from wakefulness to sleep,” he says. “If your body struggles to cool down, such as in summer, it can impede your ability to sleep. However, excessively cold conditions can also disrupt this process.”

The Role of Temperature in Sleep Quality

While a cooler bedroom is often ideal for sleep, there’s a fine line between ‘cool’ and ‘too cold.’ “If your body is focused on staying warm – for example, if you’re shivering – it’s less likely to slip into deep, restorative sleep,” Dr. Garley explains. “This can lead to fragmented sleep or waking up feeling less refreshed.”

For those living in Malta, where homes are often designed to keep cool in summer, winter can bring challenges of its own. Cold, damp nights can make bedrooms feel icy, especially in older houses. Investing in comfortable bedding, layering blankets, and maintaining a moderate room temperature can make all the difference.

Cold Weather, Illness, and Sleep

Winter often brings seasonal illnesses like colds and sore throats, which can further disrupt sleep. Dr. Garley notes that inflamed airways or blocked noses can make it harder to breathe comfortably at night, potentially increasing snoring or exacerbating conditions like obstructive sleep apnoea.

To combat this, consider incorporating immune-boosting ingredients into your diet. Maltese cuisine offers a variety of seasonal, nutrient-rich options to help ward off colds. Think hearty soups made with fresh pumpkin, garlic, and turmeric, or teas infused with local honey and lemon – all of which can soothe a sore throat and support overall health.

Seasonal Affective Disorder (SAD) and Sleep

The darker days of winter can also take a toll on mental health, with some people experiencing Seasonal Affective Disorder (SAD). Anxiety and depression, both linked to SAD, can disrupt sleep patterns, causing difficulty falling asleep or early morning awakenings.

In Malta, the sunny Mediterranean lifestyle is a key part of mental well-being, but shorter winter days mean less exposure to natural light, which is crucial for regulating sleep. To counteract this, make the most of daylight hours. Enjoy a brisk walk along the Sliema promenade, or dine al fresco at a sunny café during your lunch break. Fresh air and natural light can do wonders for your mood and sleep quality.

Lifestyle Changes That Impact Sleep

Winter can also lead to changes in routine. Colder weather and darker evenings may reduce social outings, physical activity, and time spent outdoors – all of which are essential for maintaining healthy sleep. Instead of retreating indoors, find creative ways to stay active and engaged. Join a yoga class in Valletta, try a dance workshop in St. Julian’s, or explore Malta’s growing range of healthy dining options.

Restaurants across the island now cater to health-conscious diners, offering dishes rich in sleep-friendly nutrients like magnesium, tryptophan, and melatonin. Look for menus featuring salmon, almonds, leafy greens, or warm bowls of lentil soup – foods known to promote relaxation and better sleep.

Top Tips for Better Sleep This Winter

1. Stick to a Routine
   Despite the colder, darker days, try to maintain a consistent schedule. Regular meal times, exercise, and bedtime routines help regulate your internal clock.

2. Stay Active
   Physical activity enhances sleep quality. If outdoor exercise feels daunting, explore indoor activities like Pilates, swimming at heated pools, or gym sessions.

3. Layer Up at Night
   Opt for multiple thin layers of bedding instead of one heavy duvet. This allows you to adjust for comfort throughout the night.

4. Keep Your Room Cool, Not Cold
   Aim for a bedroom temperature that feels comfortable for you – not too hot, not too cold. Consider using a space heater if Malta’s damp chill seeps in.

5. Get Outside During the Day
   Daylight is crucial for regulating your circadian rhythm. Even in winter, Malta’s mild climate makes it possible to enjoy outdoor lunches or coastal strolls.

6. Don’t Force Sleep
   If you’re struggling to fall asleep, get up and engage in a relaxing activity, like reading or sipping chamomile tea, until you feel tired again.

Nourish Your Body, Mind, and Sleep

A healthy lifestyle is a holistic one, combining nourishing foods, physical activity, and restorative sleep. This winter, let Malta’s unique culinary offerings and outdoor beauty inspire you to embrace seasonal wellness. Whether it’s a bowl of minestrone soup, a brisk walk in Buskett Gardens, or a cosy meal at a health-focused restaurant, small changes can lead to big improvements in your sleep and overall health.

So, as the temperatures drop, take control of your well-being. Keep moving, eat well, and rest easy – because a good night’s sleep is the foundation for a happier, healthier life.