Why I Take a 20-Minute ‘Snow Nap’ to Boost Immunity and Stop the Flu in Its Tracks
Move over, cold plunges! This gentle 'snow slumber' trend is the all-natural immune booster you need
One of the worst cold and flu seasons in recent years is here. (Stay away, super flu!). So when I noticed the sniffles showing up in my household, I started looking for extra ways to naturally boost my body’s immune function. Ready for a hot health take? Try a cold nap. Yup, I tried the Scandinavian health trend of taking a snow slumber. Think of it like a gentler, calmer cousin to the cold plunge. Learn how this surprising, all-natural and completely free practice can work as a unique immune system booster. And that’s just the tip of the iceberg on its health benefits.
What is a snow nap? The Scandinavian secret to resilience
In the spring, we might eat local honey to boost our immunity against seasonal allergies. And in the winter, we have to use what the good Lord gives us…and that includes snow.
In northern countries like Norway, Sweden and Iceland, it’s common to let babies take naps in their stroller during the day out in the snow or chilly weather to build a robust immune system. It sounds crazy, but when bodies are properly dressed, it’s safe and beneficial. And it looks like the practice works for adults, too.
Woman's World Answers
There’s fresh air, natural white noise from the wind and mood-boosting sunlight. It taps into what the Harvard University Brain Science Initiative calls the field of biophilia, or our innate need to connect with the healing properties of nature.
All about my immunity-boosting snow nap
It’s cold where I live in Michigan. So last weekend, when I saw some sunlight peeking through the clouds, I noticed my snowy backyard deck looked strangely enticing. I kept thinking of those viral videos of winter naps I’ve seen on social media. (This video of a baby safely sleeping in the snow has 747,000 likes.) I’m not proposing this for eight hours of sleep, but rather an invigorating 20-minute power nap or mental break from busy life.
Feeling inspired, I grabbed a camping sleeping bag and my waterproof bathtub pillow. Then I went outside to test out this open-air sleeping experience. I picked a day that was not too windy and about 27 degrees. I dressed cozy, climbed onto my snowy patio sofa, closed my eyes and waited to see what happened. I didn’t actually fall asleep, but the benefits came all the same…
8 surprising health benefits of cold-air resting
It doesn’t actually have to be snowing outside to enjoy many of the perks of this Scandinavian tradition. Any restful period spent in fresh, cold air should do the trick. Here’s what you can expect:
Relaxation
I felt my nervous system calm as I shifted from the fight-or-flight setting to the rest-and-digest setting. This taps into the Danish healthy lifestyle practice of hygge, the art of being cozy for your own wellbeing.
Vitamin D
I was getting a little bit of vitamin D from the natural sunlight reaching the exposed skin of my face. Research also shows benefits to getting indirect morning light exposure. It helps signal countless cellular functions related to our circadian rhythms that can positively impact everything from our thyroid function to appetite. (Discover how much vitamin D women over 50 need per day.)
Easier breathing
The fresh air did me some good. I could breathe more deeply, and I felt my sinus pressure and inflammation decrease. Talking about snow naps, one woman on Instagram shared how her doctor “suggested this when my daughter contracted [respiratory syncytial virus] RSV. It worked so well that it became a ritual for nap time. She was quite literally never sick again. She’s now almost 30 and has only had the flu once in her life.”
A stronger immune system
With three kids, I know there are plenty of germs around. But I didn’t get sick this week when I feared I might be coming down with flu or cold symptoms. I think the snow nap helped strengthen my immune system.
“Cold exposure can gently stimulate the immune system by increasing the activity of white blood cells, including natural killer cells,” explains cardiologist David Sabgir, MD. “And there is early evidence that cold exposure may support heart health by improving blood vessel function and lowering blood pressure.”
Glowing skin
While I rested outside, gentle snow fell on my face, helping to hydrate my pores. That’s cheaper than any moisturizing facial mist product you can find at the store. Bronwyn Holmes, MD, says, “Cold exposure may temporarily reduce facial puffiness by constricting blood vessels, though hydration and skincare still matter more long-term.”
Increased energy
My 20-minute snow session gave me an energizing boost, like what I feel after having a small cup of coffee.
Deeper nighttime sleep
After my snow nap, I noticed an improvement in my sleep quality for the next few nights.
A brighter mood
The most profound and immediate health change: I felt more optimistic. In one study, people who set up a work desk outside experienced their spirits lift by as much as 74 percent.
How snow naps boost immunity and heart health for women over 50
Cold plunges may be all the rage, but for women, whose bodies may already be under the strain of hormonal changes from perimenopause and menopause, sometimes easier is better. That’s where a snow nap can help.
“When done safely and bundled up, I see this as a gentle reset rather than an extreme practice,” says nurse and women’s wellness coach Lisa Asbell, RN. “It’s not about ‘toughing it out.’ It’s about slowing down, getting fresh air and letting the body experience a change in temperature in a calm way.” She adds, “Even a few quiet minutes can feel grounding.”
Snow naps may also appeal to women who are prone to menopausal hot flashes. Dr. Holmes notes, “Women with cardiovascular disease, Raynaud’s phenomenon or thyroid instability should consult a clinician before regular cold-air practices.”
How snow naps build the body’s resilience
“Cold exposure gets circulation going, but the bigger benefit I see is stress reduction,” says Asbell. She confirms: “Less stress supports better sleep, more energy and stronger immunity overall.”
Asbell adds, “Like saunas or cold plunges, snow naps gently challenge the body and help build resilience. Sitting in the snow while bundled is more approachable and calming, without the shock factor.”
Expert tips: How to safely try a snow slumber this winter
There’s a ski hill’s worth of research on using hot-cold contrast therapies—like saunas and cold plunges—for health. Author Katherine May wrote her best-seller Wintering: The Power of Rest and Retreat in Difficult Times, after rebuilding her failing health. If you’re feeling brave, try one combo health practice she covers: People in Finland use a warm sauna and then “run into a lake…or roll naked in the snow.”
Or be like me and stick to a simple Nordic snow nap. Dr. Sabgir reminds, “Safety is key. Wear insulating clothing and protect your hands and feet.” But he adds, “Overall, the more nature the better!”
And Dr. Holmes shares, “Research in this area is still evolving, and these practices should be viewed as complementary rather than preventive medical treatment.”
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