When it comes to sleep, what temperature do you think is ideal? Does a cold room or a warm room make you sleep better? Sleep quality is greatly affected by the bedroom temperature. Sleeping in a cool environment is one of the most important factors in a comfortable night’s sleep, according to the National Sleep Foundation. We discuss the best sleep temperature and the effects of heat on sleep in this article.
Sleeping at what temperature is best?
The ideal room temperature for sleeping is approximately 65°F (18.3 °C). Depending on the person, this temperature may vary a few degrees, but most doctors recommend a room temperature of 15.6 to 19.4 °C.
In the evening, our bodies are programmed to lower their central body temperature slightly. In the early hours of the night, reducing the heater or radiator regulates the temperature and signals the body to sleep.
Sleeping temperature for babies
Temperatures in infants’ bedrooms should be 1 or 2 degrees higher than those in large rooms, so 20.5 °C is ideal. Babies’ bodies are still growing, so they are more sensitive to changes in the ambient temperature.
Sudden infant death syndrome (SIDS) may be more likely to occur in a very hot bedroom. It is recommended that you wear proper clothing during the baby’s sleep, maintain a comfortable room temperature, and avoid wearing heavy or multilayered blankets. Additionally, you can measure your baby’s body temperature by touching his abdomen or the back of his neck at night.
Infants usually reach temperature maturity by 11 weeks, according to research. Within four hours of bedtime, their minimum central body temperature reaches 36.4%.
With age, does the ideal temperature for sleep change?
A person’s body changes a lot as they age. In addition, the secretion of melatonin (stress hormone) and cortisol (stress hormone) is decreased. Your bedroom temperature may need to be adjusted to suit your comfort, but do not drastically change it.
What is the effect of temperature on sleep?
The circadian rhythm of our bodies regulates our sleep cycle. “Body clocks” are regulated by the daylight/dark cycle. In the hypothalamus, a part of the brain called the suprachiasmatic nucleus regulates this rhythm. There are a number of environmental and personal factors that affect the body clock, such as exposure to light, exercise, and temperature.
Overnight, our body temperature fluctuates about 2 degrees Fahrenheit from 98.6 degrees Fahrenheit (37°C). The body temperature decreases about two hours before bedtime, when the sleep hormone (melatonin) is secreted. The body temperature drops during sleep, reaches its lowest level in the early morning, then increases as the day begins.
By removing heat from the center of the body, the body cools itself to sleep. Circadian rhythms increase blood flow to organs through a process called vasodilation. This is why some people’s hands and feet warm up during the night, and the heat is misinterpreted as their body temperature. People with cold feet at night are more prone to insomnia because the process is disrupted.
When it’s too hot in the bedroom, what happens?
It is uncomfortable and restless to be in high temperatures. Sweating and dehydration result when the bedroom is too hot; a warm bedroom disrupts the ability to regulate body temperature and makes you tired. You feel physically and mentally exhausted in these situations, but you cannot sleep.
In addition to affecting sleep onset, body temperature also affects sleep quality and sleep duration. Slow restorative wave sleep (SWS) is reduced when central temperatures are higher than usual. Additionally, sleep is disrupted by the high temperature difference between the organs and the center of the body.
Your body stops most temperature-regulating functions during rapid eye movement sleep (REM), making you more sensitive to changes in ambient temperature. Consequently, ambient overheating can speed up this process. Additionally, this reduction can negatively affect the immune system, learning, memory, and other processes the next day.
Despite not being as harmful as excessive bedroom heat, too much cold can still cause discomfort and affect sleep with rapid eye movements.
Cooling tips for the bedroom
To optimize bedroom temperature and sleep quality, consider these recommendations:
During the day, draw the curtains to reduce the amount of heat entering the room.
During the summer, go downstairs;
In the early hours of the morning, turn off heaters or radiators.
For proper ventilation, keep the windows open.
The bedroom’s humidity should be controlled.
To have a natural cooling effect, take a hot shower before bed.
Choose the right material for mattresses, sheets, quilts, bedsheets, pillows, and pajamas to prevent sweating.
To prepare for sleep, you can also adjust your internal body temperature by doing things in addition to optimizing your sleep environment. Body temperature and drowsiness can be affected by fluctuating light, diet, and exercise due to circadian rhythm sensitivity.
You can adjust your body clock and body temperature according to a fixed schedule by going to bed on time, avoiding caffeine and alcohol before bed, and sleeping in a dark and quiet bedroom.
The final word
Everybody has experienced a bad night’s sleep. The next day, we wake up confused and lethargic. We do our jobs and wait for the moment when we can close our eyes again and relax a bit.
Sleep problems are caused by several factors, including damma. It’s more likely that you will wake up during the night if your bedroom gets too hot or cold to annoy you. Studies have shown that excessive exposure to heat or cold increases wakefulness and decreases REM sleep.