This text is presented for informational purposes and should not be considered medical or professional advice.
If you're wondering how to get back to sleep, the temperature may have something to do with it.
One of the best things to do when you can't sleep is to adjust the thermostat. The ideal temperature for sleeping is between 15 and 19 degrees Celsius for adults. If you're having trouble sleeping at night - whether it's with beads of sweat or chills running through your body - you may be sleeping at the wrong temperature.
Body temperature and room environment play a determining role in the quality of our sleep. Our sleep cycles are closely linked to our internal heat distribution system, better known as thermoregulation. If we sleep in an environment that is too hot or too cold, it interferes with our body's heat circulation process and creates uncomfortable conditions for REM sleep.
Recommended temperature range for sleeping for each age group.
The ideal room temperature varies slightly depending on age. For the elderly and children, the optimal temperature is a little higher, 19 to 21 degrees and 18 to 21 degrees, respectively. Much of this comes down to personal preference, as some people naturally sleep warm, while others prefer cold.
It's completely okay to adjust your bedroom temperature above or below the recommended temperatures until you feel comfortable. However, the best temperature for sleep is generally cooler.
Why are cooler temperatures better?
Sleeping at a cool temperature helps improve sleep quality. Throughout the day, our body fluctuates between 2 and 3 degrees. When we lie down in bed, our body's core temperature drops, signaling to our brain that it's time for bed. Maintaining a cool temperature in the bedroom aids our body's natural cooling process.
Fluctuations in body temperature
According to a study published in the International Journal of Environmental Research and Public Health, participants who slept between 35.5 and 37.8 degrees Celsius had shorter sleep duration and shallower sleep. Conversely, studies have shown that a drop in body temperature before bed is more likely to trigger sleep onset, the transition between wakefulness and sleep, and increase deep sleep.
Additionally, cooler temperatures can facilitate rapid eye movements (REM), the phase of sleep where our muscles relax and we begin to dream. When we modify our environment to be comfortable, we can ensure more restorative REM sleep.
Keep your room cool in summer
When the warmer months arrive, our bodies can start to sweat and we often can't sleep because our bodies have difficulty lowering the temperature. Although it's tempting to turn up the air conditioning, here are some tips for lowering your bedroom temperature and cooling your body.
- Close the blinds . Up to 30% of unwanted heat comes from windows. Close curtains and windows when it is warmer outside to prevent heat buildup indoors.
- Let the breeze in . Temperatures tend to drop at night during the summer months. After the sun sets, let in a refreshing breeze to freshen up your rooms. The breeze helps establish a cooler temperature much sooner.
- Sleep on the lowest level of your house . Heat tends to rise due to its density. Sleep in rooms on the lowest level to avoid drafts of hot air.
- Use a fan . Fans can promote sleep by lowering body temperature and producing noise that helps you fall asleep. If you have a ceiling fan, set it counterclockwise - the airflow will create a breeze effect that will cool the room.
- Wear light clothing . It's important to focus on your internal body temperature, not just your bedroom temperature. You should therefore wear light and breathable clothing. If you're up for it, you might consider sleeping naked, which has its benefits.
- Sleep in breathable sheets . Changing your sheets can be a great way to improve your sleep. Airy linen sheets, for example, have moisture-wicking qualities that allow them to stay cool during the summer months.
- Sleep on a mattress with refreshing properties . It is helpful to choose a gel foam mattress over a memory foam mattress.
What temperature should you set your thermostat to in winter?
What is the ideal temperature for a good night's sleep in winter? Set your thermostat to 22 degrees Celsius during the day or when you're at home. When you're about to go to bed, set the thermostat to a temperature between 19 and 17 degrees. It is recommended to keep your bedroom slightly warmer to compensate for temperature drops during the night. Thus, none of the crucial phases of sleep are disturbed.
As you prepare to get back to quality sleep, here are some tips to help you stay warm and toasty.
- Sleep in layers . Equipping yourself with several layers is an effective way to keep your body comfortable even when it's cold.
- Take a warm duvet . A duvet or comforter adds extra layers and insulating material, making it a warmer choice than standard blankets. But don't overdo it because you don't want to get night sweats.
- Wear socks . Foot-warming socks have been shown to increase sleep efficiency and duration and reduce the number of awakenings during the night.
- Cuddle your pet . Give your puppy or kitten some love - studies have shown that sleeping with your dog can relieve insomnia and help you sleep better.
- Drink hot tea before bed . Non-caffeinated teas like chamomile and passionflower can improve sleep quality and make waking up easier in the morning.
Create an environment conducive to sleep
Although temperature is an essential part of sleep, it's not enough to sleep in a cooler bedroom. A comfortable environment is one of the most important elements at bedtime. Lying in bed at the ideal temperature for sleeping can help you fall asleep faster, get better quality sleep, yawn a little less, and improve your overall health. It is essential to facilitate and maintain these optimal temperature ranges in your bedroom, even during the day, regardless of the season.
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