Many people struggle to sleep when there is a storm outside. The loud thunder, bright lightning flashes, and heavy rain can make it difficult to relax and fall asleep. There are several reasons why storms disrupt sleep:
Fear and anxiety
Storms can cause fear and anxiety in some people. The unpredictable loud noises from thunder and strong winds can trigger the “fight or flight” response. This activates the nervous system and releases stress hormones like adrenaline and cortisol. These hormones increase heart rate, breathing rate, and blood pressure, making the body feel alert and on edge. This is not conducive to falling asleep.
Disruption of circadian rhythms
Our bodies follow natural circadian rhythms that regulate when we feel sleepy or alert during a 24-hour cycle. Darkness triggers the release of melatonin, a hormone that makes us feel drowsy. When lightning repeatedly brightens the night sky, it disrupts the natural release of melatonin and shifts the circadian clock. This confusion of day and night in the brain can make it difficult to fall and stay asleep.
Hyperarousal
The noises from strong winds and thunder create a state of sensory hyperarousal. Our brains are hardwired to be alert to loud, unexpected sounds as a protective mechanism. This worked well for our ancestors who needed to awake and respond quickly to potential threats. The barrage of loud thunder makes our brains subconsciously focus on listening and processing the noises instead of relaxing into sleep.
Disruption of sleep stages
Sleep progresses through different stages, including deep and REM sleep. The noises and anxiety caused by storms can fragment sleep and prevent entering the deeper stages needed to feel refreshed the next day. Tossing and turning during the night to the booms of thunder leads to poor sleep quality.
Temperature changes
Sudden drops in temperature, breezes, and humidity changes that come with storms can also disrupt sleep. Ideally, the bedroom should be cool, quiet, and comfortable. Storms often create changes in the environment that make it difficult to maintain a stable sleeping temperature and environment.
Coping strategies for better sleep
If you regularly struggle to sleep during storms, there are some coping strategies that may help:
- Use white noise – Try listening to steady, soothing background noise to drown out the thunder.
- Avoid lightning flashes – Close blinds or curtains to make the room darker.
- Use earplugs – These can muffle the loud rumbles of thunder.
- Keep comfortable – Make sure your bedding can maintain a comfortable temperature.
- Practice relaxation – Do deep breathing, progressive muscle relaxation, or imagery.
- Reduce anxiety – Challenge irrational fears about storms and replace them with positive coping thoughts.
- Create a bedtime routine – Maintain consistent bed and wake times, even during storms.
If you continue having chronic insomnia during storms that impacts daily functioning, consult your doctor or a sleep specialist. They can assess for underlying medical conditions and provide cognitive behavioral therapy for insomnia (CBT-I) or recommend other relaxation strategies. With some adjustments, you can still get the restorative sleep needed to function your best despite the weather outside.
The science behind why storms disrupt sleep
Research has uncovered several scientific explanations for why thunderstorms and bad weather can wreak havoc on our sleep:
Electrical activity
Studies show that the electrical activity generated by lightning storms disrupts your body’s internal clock and alters electromagnetic fields. This confusion between the weather outside and your circadian rhythms can impair melatonin release and make it difficult for the brain to relax into deep sleep.
Barometric pressure changes
The rapid changes in barometric pressure that occur during storms may also contribute to poor sleep. Rising and dropping air pressure can cause headaches, joint pain, and changes in breathing patterns that make it hard to fall asleep and stay asleep.
Infrasound
Thunderstorms generate very low frequencies called infrasound, which humans cannot hear but can sense. Infrasound has been shown to cause feelings of unease, sorrow, and anxiety in some individuals. Picking up on this disturbing infrasound can cause restless sleep.
Thermoregulation
The body’s internal thermostat is impacted by the cooler temperatures and wind gusts that often accompany storms. Rapid temperature drops at night initiate vasoconstriction to conserve body heat. The effort to thermoregulate and maintain a stable core temperature can result in restless, interrupted sleep.
Key facts on storms and sleep
Here are some key facts highlighting the impact of storms on sleep:
| Fact | Details |
|---|---|
| 45% of people | Report difficulty sleeping during storms in surveys. |
| 4X higher | Levels of sleep-disrupting cortisol hormones have been measured in people during thunderstorms. |
| 30% reduction | In slow wave deep sleep during storms based on polysomnography studies. |
| 2 hours earlier | People’s internal circadian clocks shifted during lightning storms in controlled research, making them feel sleepy earlier at night. |
| 11 minutes | The average time it takes to fall back asleep after a thunderclap. |
| 3X more likely | Insomnia rates during stormy weather based on monthly sleep pattern surveys. |
Conclusion
Thunderstorms can wreak havoc on sleep for many people. The loud thunder, lightning flashes, anxiety, temperature changes, and other weather factors during storms create a perfect recipe for a disrupted night’s sleep. Understanding the science behind why this happens and using coping strategies can help improve your ability to catch quality Zzz’s, even when mother nature is putting on a noisy show outside your window.