Cold sensitivity and fibromyalgia Cold sensitivity and fibromyalgia

How cold affects fibromyalgia

Fibromyalgia is a complex condition that brings with it widespread pain, fatigue, and a host of other symptoms. The colder months can be particularly challenging, as low temperatures often worsen symptoms. Poor circulation in cold weather—especially when paired with less movement—can lead to stiffness and increased pain.

On top of that, the lack of sunlight and brightness can impact your mood, sometimes even leading to depressive episodes or simply making you feel down. That’s why it’s so important to stay warm and support your circulation. With the right strategies, winter can become more manageable, and you can reduce some of the discomfort that often comes with the season.

How to stay warm and comfortable at home

Your living space plays a big role in how well you get through the cold months—especially with fibromyalgia. A warm, cozy environment can help ease symptoms and boost your general well-being.

Here are a few practical tips that have worked well for me and my Fibro Coach colleagues:

Improve insulation and stop draughts

Seal windows and doors: Check for any draughts around windows and doors and seal them if needed. Self-adhesive sealing strips or draught stoppers can keep the cold out effectively.

=> In our current apartment, sealing the balcony door made a huge difference—and saved on heating costs too. A quick visit to the hardware store and the problem was solved.

Use heavy curtains and rugs: Thick curtains help keep warmth in, and rugs add a layer of insulation on cold floors. This keeps your feet warm and makes your home feel much cozier.

=> I can clearly feel the difference: my feet stay much warmer on a rug compared to the cold tiles in the kitchen. That’s why there’s now a soft rug under my desk.

Regulate temperature smartly

Install programmable thermostats: If your heating system supports it, programmable thermostats are a great way to keep your space comfortably warm. You can set it to heat the bathroom before you wake up or arrive home—without running the heat constantly.

=> I hate cold bathrooms. That’s why we also have a small electric heater in there, just in case I turn into a popsicle.

Create a cozy atmosphere

Use warm colors and soft materials: Decorate with pillows, blankets, and accessories in warm tones. Yellow and earthy shades create a feeling of warmth, while materials like wool, fleece, or velvet add softness and comfort.

=> In winter, my soft alpaca blanket I purchased in Peru is always nearby. I’m actually wrapped in it right now as I write this article.

Use soft lighting and candles: Lighting affects mood more than we often realize. Candles and warm-toned LED lights can make your space feel comforting and safe, especially on dark days. A daylight lamp can also be a game changer—it gently wakes you up and provides a healthy dose of artificial sunlight.

=> Some of my fibro-coach colleagues swear by daylight lamps. Sitting in front of one for just 30 minutes each morning can work wonders for your mood and energy. I’m definitely getting one for next winter.

Create personal warmth zones

Set up your own cozy corners: Create small personal “warmth oases” at home—like a comfy reading chair with an electric blanket, a side table for hot drinks, and soft lighting. These warm spots are perfect for relaxing, recharging, and gently warming up your body.

=> As I write this, my personal warmth oasis is the fireplace in my father’s house. I could sit or stand in front of it for hours, just listening to the crackling fire. Add a good book or something enjoyable on TV, and I’m in my element. At home, I usually love to lie in the hammock with a blanket, but when I visit my dad, I spent loads of time at the fireplace.

Visit a thermal bath | sauna | infrared cabin: Not everyone tolerates sauna heat well—but if moderate heat suits you, a mild sauna session can give your circulation a real boost. Thermal baths can be a lovely alternative. Some spa centers also offer infrared cabins. I know several people with fibromyalgia who absolutely swear by them—including me.

=> I don’t have an infrared sauna at home, but the gym I go to has one. It’s always a special treat when I get to enjoy this.

Use hot foot baths: they warm up your feet quickly and relax.

=> I love to put essential oils or epsom bath salt in the water.

Keep the air comfortable

Use a humidifier: Dry air from heating systems can irritate the skin and worsen respiratory issues—something many with fibromyalgia are sensitive to. A small humidifier can make a big difference in maintaining a comfortable indoor climate and supporting your overall well-being.

=> I purchased a little room humidifier in a warm golden color for my father’s fireplace room. It even changes colors every few minutes and releases a gentle stream of mist into the air. I love it!

Optimize heating where you can

Create an energy-efficient environment: Modern, energy-efficient heaters can help keep your space warm without driving up energy bills. Of course, not everyone can renovate or move for better insulation—this is more of a long-term consideration. But even small improvements can make a difference.

With just a few adjustments, you can create a warm, inviting environment that makes winter easier to manage—and reduces the impact of fibromyalgia symptoms. A cozy home isn’t just about comfort; it’s also an important step in taking care of your health when the temperatures drop.