Why Are My Hands So Cold in the Morning?
- Fysiobasen
- Nov 24
- 3 min read
Waking up with cold hands can be uncomfortable — and sometimes puzzling.
While it’s often harmless, persistent coldness may signal changes in circulation, temperature regulation, or nerve function.
Here’s why your hands might feel icy in the morning — and when it could indicate something more serious.
How the Body Regulates Temperature
Your body constantly works to maintain a stable core temperature.
When it’s cold or when blood flow decreases, your blood vessels constrict (narrow) to preserve heat in vital organs like the heart and brain.
This natural process — called vasoconstriction — reduces warm blood flow to the skin and extremities, causing your hands and feet to feel cold.
Common Causes of Cold Hands in the Morning
1. Lower Body Temperature During Sleep
During sleep, the body’s core temperature naturally drops by about 1 °C (1.8 °F).Blood flow slows, and extremities — especially hands and feet — can cool significantly overnight.
This effect is strongest in the early morning before you wake up.
2. Room Temperature and Bedding
Cold air, thin blankets, or open windows can cause peripheral heat loss, especially in colder climates.If your bedroom is under 18 °C (64 °F), your body may redirect blood flow away from the hands to maintain warmth.
3. Reduced Circulation
Conditions that affect blood flow can make your hands colder than normal, even in warm environments.Common causes include:
Raynaud’s phenomenon: Overreaction of blood vessels to cold or stress, leading to pale or bluish fingers.
Low blood pressure: Reduces blood flow to extremities.
Anemia: Less oxygen in the blood can make the hands feel cold.
4. Hormonal and Metabolic Factors
Thyroid disorders (hypothyroidism): A slowed metabolism reduces heat production.
Hormonal fluctuations: Especially in women, estrogen changes can influence blood-vessel sensitivity to cold.
5. Stress and Anxiety
Emotional stress triggers the fight-or-flight response, releasing adrenaline that constricts blood vessels — even while you’re sleeping or just waking up.
6. Poor Circulation From Positioning
If you sleep with your hands tucked under your body or pillow, it may temporarily compress blood vessels or nerves, leading to reduced warmth and mild numbness upon waking.
When to Be Concerned
Occasional cold hands in the morning are usually normal.However, consult a doctor if you experience:
Persistent coldness despite warm environments
Fingers turning white, blue, or red in response to temperature
Numbness, tingling, or pain in the hands
Signs of fatigue, hair loss, or weight changes (possible thyroid issues)
These may indicate Raynaud’s disease, vascular problems, or metabolic disorders that require evaluation.
How to Improve Morning Circulation
Warm up gradually: Use gloves or a warm compress upon waking.
Keep your bedroom slightly warmer: 19–21 °C (66–70 °F) helps maintain peripheral warmth.
Stretch and move your hands: Gentle motion boosts blood flow quickly.
Avoid nicotine and excessive caffeine: Both constrict blood vessels.
Manage stress: Breathing techniques and relaxation before bed improve morning circulation.
Summary
Cold hands in the morning are usually caused by normal overnight temperature drops or temporary circulatory changes during sleep.
However, frequent or severe coldness — especially with color changes or numbness — can point to Raynaud’s phenomenon, thyroid dysfunction, or vascular issues.
Simple lifestyle adjustments like warming your environment and managing stress can help restore comfort and circulation.
Sources
Flavahan NA. (2015). A vascular mechanistic approach to understanding Raynaud phenomenon. Nat Rev Rheumatol, 11(3): 146–158.
Vassallo M, et al. (2013). Temperature regulation and aging: a physiological perspective. Ageing Res Rev, 12(2): 439–445.
Greaney JL, et al. (2014). Sympathetic regulation of human blood flow in cold environments. J Appl Physiol, 117(5): 545–554.
Hollowell J. (2016). Peripheral thermoregulation and circadian temperature rhythms. Physiol Rev, 96(4): 1737–1772.
