New Research Shows Cold Weather Changes Your Dreams–Here's How

Have you recently had some vivid or different dreams? Maybe you’ve even caught yourself Googling their meanings. Turns out there’s a reason for this. New research shows that our dreams actually change in the colder months. Dreaming is a universal phenomenon shared by most humans—and even some animals—that ranges from fleeting daydreams to vivid narratives during deep slumber. Whether we remember them or not, we spend up to two hours each night dreaming, weaving together six or more storylines that often fade as soon as we open our eyes. However, with the change of seasons, as temperatures drop and we retreat into cozy spaces indoors, our dreams change, too. Here’s how cold weather affects our dreams and everything you need to know.

How Does Cold Weather Affect Dreams

A recent German study published in Frontiers in Neuroscience found that REM (rapid eye movement) sleep increases by an average of 30 minutes during winter compared to summer. This research highlights how seasonal changes significantly affect our sleep patterns, particularly by extending the REM phase—the stage most associated with vivid dreaming. This natural shift in sleep architecture reveals how our bodies adapt to environmental changes, with longer REM cycles leading to more intense and memorable dreams.

“With the crisp and colder days finally starting to creep in, you might notice that your dreams are becoming more vivid. This is largely due to shorter days and less sunlight. As the seasons change, our bodies start producing more melatonin, the hormone that helps regulate our sleep. This increase in melatonin can lead to deeper sleep and, as a result, more REM cycles where most dreaming happens,” explains Martin Seeley, the CEO and senior sleep expert at MattressNextDay.

And while this shows up in newer research, ancient practices such as Ayurveda have been in touch with the relationship between cold weather and dreams, explained Dr. Naresh Perumbuduri, an Ayurvedic Physician. By adjusting to the seasonal changes, Ayurveda suggests that we can help maintain the proper functioning of the internal biological clock. As we transition into the colder seasons, these shifts in our dream patterns are a natural part of the body’s seasonal adaptation.

What You Might Be Dreaming During Winter

A glance at Google Trends shows that searches for “What does my dream mean?” (like “What does it mean to dream about an ex?”) increase during winter. MattressNextDay analyzed nearly 300,000 dream-related searches to identify the most common dream themes during the winter months. I asked dream analyst Inbaal Honigman to provide insights into the meanings behind these recurring cold weather dream themes:

• Teeth Falling Out: Symbolizes loss or major life transitions.
• Pregnancy: Reflects a desire for new beginnings or creative pursuits.
• Spiders: Indicates the need to confront fears and challenges.
• Falling: Linked to the body’s natural transition into sleep.
• Hair Falling Out: Represents concerns about aging or feeling out of control.
• Fire: Signifies passion, change, or unresolved anger.
• Ghosts: Suggests unfinished business or unprocessed emotions.
• Cheating: Reflects personal insecurities or unresolved relationship issues.
• Drowning: Highlights feelings of being overwhelmed.
• Getting Lost: Symbolizes confusion or a sense of directionlessness, often tied to grief or personal change.

How to Have Better Dreams in the Winter

Aligning our routines with the season change can enhance dreaming during winter. Embracing the season can even boost creativity and deepen the sleep experience. However, if restful sleep continues to be a challenge, consulting a sleep expert may provide valuable guidance.

1. Eat a Lighter Dinner and Skip that Glass of Wine

Ayurveda offers dietary recommendations that can enhance the quality of dreams by influencing the mind and body’s relaxation levels before sleep. Having a light dinner such as soup or stew three hours before bed helps maintain a calm digestive process, which is closely linked to mental clarity and dream quality. Foods that are warm, moist, sweet, or slightly salty, like vegetable soup, nuts, seeds, and whole grains, create a soothing effect on the body and mind, fostering more serene and meaningful dreams.

On the other hand, cold, dry, or spicy foods—like salads, chips, and cold drinks—are thought to create mental agitation or imbalance, potentially leading to fragmented or unsettling dreams. Avoiding heavy desserts at night and consuming them earlier in the day helps regulate blood sugar levels, preventing disruptions that could translate into vivid or chaotic dream patterns. Additionally, limiting alcohol is also important, as it disrupts natural sleep cycles and can trigger overly intense or unpleasant dreams by increasing REM activity.

2. Meditate before bed

A 2018 study demonstrates that emotional states during waking hours significantly impact the emotional tone of dreams. When individuals experience peace of mind, they are more likely to have positive and pleasant dreams, while anxiety often leads to negative ones. Incorporating mindfulness practices, such as meditating for 10 minutes before bed, can help reduce stress and promote relaxation. Even brief sessions of meditation can calm the mind, fostering a peaceful mental state that leads to more positive and meaningful dreams.

3. Go to Sleep at 10 p.m., Wake Up at 6 a.m.

Aligning your sleep schedule with natural rhythms can significantly enhance the quality of your dreams. Dr. Naresh Perumbuduri recommends going to bed before 10:00 pm and waking up by 6:00 am to maintain balance with your body’s circadian cycles. This schedule is believed to support deeper, more restful sleep, which in turn promotes clearer, more meaningful dreams. Adjusting your sleep routine gradually to fit this window can help you experience more vivid and positive dreams, as a well-rested mind is more receptive to processing subconscious thoughts in a balanced way.

4. Don’t Sleep on Your Left Side

Studies show that the position you sleep in can influence the nature of your dreams. Research shows that 40 percent of left-side sleepers report experiencing nightmares, compared to just 14.6 percent of those who sleep on their right side. One possible reason for this could be the way sleeping positions impact brain activity and bodily functions. Sleeping on the left side may increase pressure on internal organs and disrupt breathing patterns, leading to discomfort or disturbed sleep. This discomfort can trigger increased brain activity associated with negative emotions, leading to nightmares. Sleeping on the right side or lying on your back can promote a more restful and balanced sleep cycle, reducing stress and encouraging positive dreams.

5. Write Down Your Dreams

Writing down your dreams can enhance their quality by helping you identify recurring patterns and emotions, ultimately leading to more positive dream experiences. By keeping a journal, you can explore subconscious thoughts or unresolved feelings that may be influencing your dreams. Setting intentions before sleep and reflecting on your dreams can also guide you toward more peaceful dreams in the long run.