Why do I feel better in cold weather? Unpacking the surprising health benefits

September 30, 2025 •

3 min read

For a segment of the population, a drop in temperature brings a surprising boost in mood and energy. While many people experience the 'winter blues,' others find themselves thriving in lower temperatures, leaving them to wonder: Why do I feel better in cold weather?

Quick Summary

Cold weather can enhance your well-being through various biological mechanisms, including improved sleep quality, a mood boost from neurotransmitter release, increased metabolic activity, and reduced inflammation, leading to a sense of heightened physical and mental clarity.

Key Points

Mood and Energy Boost: Cold exposure can increase dopamine and norepinephrine levels, enhancing alertness, focus, and overall mood.
Better Sleep Quality: A cooler environment helps the body's core temperature drop, which is a natural signal for sleep, leading to deeper and more restorative rest.
Increased Metabolism: The body burns more calories to maintain its temperature in the cold, activating calorie-burning brown fat and potentially aiding weight management.
Reduced Inflammation: Cold temperatures act as a natural anti-inflammatory, helping to soothe sore muscles and reduce pain after physical exertion.
Improved Exercise Performance: Exercising in the cold can boost endurance because the body expends less energy on cooling, allowing for more sustained effort.
Allergy Relief (Outdoor): Cold weather reduces the presence of many outdoor allergens like pollen, offering a break for allergy sufferers during winter.

The Science Behind the Chill: Hormonal and Physiological Changes

For some individuals, cold weather leads to an improvement in their mental and physical state, which is linked to several physiological and neurological adaptations.

A Boost in Mood-Boosting Neurotransmitters

Cold exposure can trigger the release of neurotransmitters that improve mood and energy levels. Studies indicate that cold immersion can significantly increase levels of norepinephrine and dopamine, which are associated with motivation, focus, and reward. The initial exposure to cold can also release endorphins, the body's natural mood elevators and painkillers.

How the Cold Improves Your Sleep

Sleeping better in cooler conditions is common because your core body temperature naturally lowers before sleep. A bedroom temperature between 60-67°F supports this, aiding in falling and staying asleep, while warmer temperatures can disrupt this process.

The Metabolic Advantages

Maintaining core temperature in cold weather requires more energy, leading to increased metabolism and calorie expenditure. This involves activating brown adipose tissue (BAT), or brown fat, which burns calories to produce heat. Cold exposure can stimulate BAT activity and potentially convert white fat into brown fat.

Reduced Inflammation and Pain Relief

Cold has long been used to reduce inflammation, swelling, and muscle soreness. It constricts blood vessels, slowing blood flow to affected areas and providing relief for inflammation-related conditions.

Cold Weather and Exercise

Exercising in the cold can be advantageous as the body doesn't need to work as hard to cool down, allowing more efficient use of blood volume for activity. This can lead to longer, more intense workouts with less fatigue, which is often observed in endurance athletes.

Allergies and the Great Outdoors

Cold weather can alleviate seasonal allergies by killing or suppressing outdoor allergens like pollen. However, indoor allergens such as dust mites, pet dander, and mold can still cause issues when homes are sealed for winter, emphasizing the need for good indoor air quality.

Comparing the Effects of Hot vs. Cold Weather


Feature	Hot Weather	Cold Weather
Mental State	Can cause fatigue, irritability, and decreased focus.	Boosts mood and focus with increased dopamine and norepinephrine.
Metabolism	Body uses more energy to cool down, leaving less for the brain.	Increases metabolic rate as the body burns calories to stay warm.
Sleep Quality	Disrupts sleep by preventing the necessary drop in core body temperature.	Optimizes sleep by facilitating the body's natural cooling process.
Physical Performance	Can lead to exhaustion and overheating, limiting endurance.	Increases endurance and stamina, allowing for longer workouts with less fatigue.
Inflammation	Can worsen inflammation-related pain and swelling in some individuals.	Acts as a natural anti-inflammatory, reducing muscle soreness.
Allergies	High levels of outdoor allergens like pollen.	Reduces outdoor allergens but may increase indoor allergen exposure.

Embracing the Cold Safely

While beneficial, cold exposure requires caution to avoid hypothermia and frostbite.

Layer Up: Wear moisture-wicking layers.
Protect Extremities: Use gloves, socks, and a hat.
Stay Hydrated: Drink fluids, especially when exercising.
Listen to Your Body: Seek warmth if experiencing numbness or confusion.
Gradual Exposure: For cold water immersion, start slow and never go alone.

Conclusion: Embracing the Season

Feeling better in cold weather stems from the body's positive physiological responses. These include the release of mood-lifting chemicals, metabolic boosts, improved sleep, and greater physical endurance. Understanding these mechanisms can enhance appreciation for the cold season and inform safe ways to incorporate moderate cold exposure into wellness routines. By safely embracing the cold, individuals can potentially experience increased energy and well-being. For further details on cold exposure and mental health, consult resources like the Psychiatry & Psychotherapy podcast website.

Frequently Asked Questions

Yes, it is completely normal. The body's response to cold exposure includes the release of 'feel-good' neurotransmitters like dopamine and norepinephrine, which can cause an increase in mood and energy.

Yes. When exposed to cold, your body works harder to maintain its core temperature, which increases your metabolic rate and burns more calories.

For many people, yes. The optimal temperature for sleep is on the cooler side, as your body temperature naturally drops before bedtime. Cold weather can facilitate this process, leading to better sleep quality.

Freezing temperatures suppress or eliminate many common outdoor allergens, like pollen. This can provide relief for people with seasonal allergies, though indoor allergens may still be a factor.

Key risks include hypothermia and frostbite, especially during prolonged exposure or in extreme conditions. It is important to wear proper layers, stay hydrated, and monitor your body's response.

Studies suggest that deliberate cold exposure, such as cold showers or plunges, may help regulate stress responses, improve mood, and enhance resilience over time.

Yes. While SAD is typically associated with winter, some individuals experience a subtype known as reverse SAD, where they feel worse in the summer and may feel better during the colder months.