I’ve written this because almost all “health” websites are very scanty on real information to help people like me. However, over the years I’ve developed a few techniques that go beyond simply using a humidifier, although of course that is useful. So, without further ado:
Use a humidifier
Of course, the most overused suggestion actually helps. Use a humidifier and make sure it’s a warm mist variety. Also, turn it on two hours before you go to sleep. Simply turning it on when you fall asleep is ineffective because the air will take some time to moisten.
Chances are, you will get some mould here and there over time so don’t forget to clean that and repaint if necessary — it’s a small price to pay for a more humid house.
Another thing I like to do is sit by the humidifier and inhale the very moist air. It gives my lungs a bit of a break from the dry air.
Have good windows
In colder climates, the problem is that even if you humidify, your window will act as a dehumidifer and suck the moisture from the air because the outside air is cold. Thus, if you have single-pane windows, upgrading to double-pane windows will help immensely.
Actually, you can go even further and sleep in a room without windows. I know that might be disconcerting for some people, but at least in severe cases like mine, I would gladly sleep in a windowless room in exchange for some quality sleep.
Even if you have to sleep in a room with a window, sleep far away from it and certainly don’t place your head under the window.
Don’t eat salt
This is a big one. Eating salt will cause your body to use its extra water to get rid of it. As a result, your mucus membranes in your lungs will be less moisturized and they will dry out more quickly. Thus, I highly recommend eating as little salt as possible.
The effect is worse at night since your body won’t have time to recover. If you have to eat salt, eat very little. If you eat salt at night, it will affect you even if you do drink a lot of water.
Most food has some salt in it here and there so there’s no need to add too much extra salt. Don’t forget about sauces such as soy and hot sauce, which contain a lot of salt.
Don’t eat close to bedtime
Beyond salt, make sure you don’t eat much near bedtime. Your mucus membranes become wetter when you are hungry. That’s because eating requires water and your body has less of it to use when it’s full. So, make sure you don’t eat in the last four hours of the day.
If you still get hungry, the trick is to eat more calories during the day. If that’s hard, it’s because you’re used to snacking. So just adapt yourself by eating as much as possible in the earlier parts of the day including a good breakfast.
Use a mask or scarf outside
In colder climates, the coldest air will dry out your lungs when you go outside. Thus, use a scarf or mask over your face whenever you can to warm the air entering your lungs.
You can also use a mask indoors if the air is dry. I find the disposable masks that people wore during COVID to be effective inside, and a scarf or thicker mask helps outside.
Keep your house relatively cool
Turning the heat up in the winter is not a good idea. Thus, keep the indoor temperature around 21ºC. If you’re at 24ºC then the air will start to get too dry and it will easily dehydrate you since the relative humidity of warmer air is lower.
You may have to experiment to get the right temperature. If you keep the temperature too low, then the temperature differential will start to dry out your lungs.
If you’re looking for new apartments, make sure not to rent an apartment where the heating is automatic.
Drink lots of water
It’s very difficult to drink lots of water in the cold. Try anyway, and if at all possible, drink warm water. I like to warm a cup in the microwave. However you do it, drink at least two liters of water a day.
Don’t just drink it in the evening, either. Drink as much as possible earlier in the day so you can get rid of salts in your body.
I have immense difficulty remembering to drink water. Tea is not bad either but water is better because it’s better at removing unnecessary salts.
Conclusion
For some people like myself, sleeping in cold climates is very harsh. All the above, if done daily, help ameliorate this problem. Unfortunately, it never makes sleep as good as in hot, humid climates simply because it’s impossible to simulate such an environment no matter how much humidity you try and pump into the air.
The exception might be if you are rich and you own a greenhouse full of tropic plants that you can sleep in, which is not a bad idea.