The ambient temperature in the bedroom is probably one of the most important aspects that can influence the quality of your sleep. You have certainly noticed this both on hot summer nights and on cold winter nights. Whether you're tossing and turning at night from excessive heat or shivering when it's blizzarding outside, your sleep quality will suffer and you'll wake up more tired and irritable.
The optimal temperature for sleep plays an essential role, so you will need to regulate it carefully to prevent thermal discomfort, as well as to ensure a restful, uninterrupted night.
Why is temperature important for sleep?
The circadian rhythm is significantly influenced by room temperature . The human body experiences fluctuations in its temperature throughout the day, but it tends to decrease naturally with the evening to stimulate the production of melatonin, as well as to signal the body that it is the right time for rest.
But a temperature in the bedroom that is too high or too low can disturb this, considerably affecting the quality of your sleep. Excessive heat can cause restlessness and sweating, while cold will cause discomfort and frequent awakenings. With these things in mind, it's no wonder that adjusting the temperature is essential for restful and revitalizing sleep .
What is the optimal temperature for sleep?
The ideal temperature in the house is, of course, very subjective. While some people prefer a warmer room, others choose to turn on the air conditioner to create a cooler ambiance.
However, scientists have come to the conclusion that the optimal value for obtaining quality sleep is much lower than you might expect.
Therefore, the optimal temperature for sleep is approximately 18.3 degrees Celsius, but this value can fluctuate from one person to another between 15.6 and 20 degrees.
The values above are recommended for adults. Children and newborns need slightly higher temperatures to benefit from a restful night, they need an atmosphere of 21, respectively 22 - 23 degrees Celsius in the bedroom.
Why is it important to have a cool bedroom when you sleep?
The temperature of the room considerably influences the quality of sleep. This, in turn, can affect many essential aspects of your life. Maintaining a pleasant atmosphere in the bedroom can help you in several ways, the most important being the following:
- Better overall health;
- A higher energy level. Due to the fact that you had a restful sleep, you will no longer feel tired, which will allow you to perform all your daily tasks and activities with more efficiency and enthusiasm.
- Better mental health. Anxiety, stress and other similar ailments will no longer have such a significant impact on you;
- You will be able to concentrate properly throughout the day. Productivity will increase and you will have a much better cognitive performance and memory;
- Decision-making capacity will be improved. You will be able to manage the challenges during the day and cope with tense situations more easily;
- Immunity will be stronger and the level of inflammation in the body will decrease.
What can you do to create a perfect sleeping space?
- Adjust the thermostat - One of the quickest and easiest things you can do is to set the thermostat to the optimal temperature for sleep. You can program it to adjust the ambient temperature depending on the time of day, so that it reduces it an hour before going to bed and increases it to a more comfortable value before waking up.
- Use the right bedding - bedding can significantly contribute to maintaining an optimal temperature. Opt for light and breathable materials such as cotton in summer to keep you comfortable and cool. In the cold season, the finnet can be an excellent option to keep the body temperature at the desired level.
- Choose comfortable pajamas - another important aspect to keep in mind is pajamas. Although many people do not pay much attention to them, they play an important role in the regulation of body temperature and comfort during the night. So, make sure that you choose only the best and quality materials, to be soft and breathable, suitable for the season, in order to have the rest you deserve every night.
- Open the window - of course, this is more possible in spring and autumn, when the temperatures outside are neither too low nor too high. Ventilation in the room will promote air circulation in the room and will naturally help reduce the temperature to a pleasant value. Also, the humidity in the room will be minimized, this being essential not only for your health, but also for the comfort and quality of your sleep.
- Use the air conditioner or a room fan - summer is generally a more difficult time for rest hours. But air conditioning and fans can help considerably in regulating and maintaining a pleasant atmosphere. But make sure that the cold air does not come directly over you.
- Naturally lowers body temperature - before going to bed, you can build a relaxing ritual to naturally lower your body temperature. About an hour before bedtime, you can take a hot shower or a warm bath. Although at first glance this may seem contradictory, researchers have discovered that this action helps to reduce the internal temperature, preparing you for a more restful and quality sleep.
The optimal temperature for sleep is different from one person to another, but adjusting it can be one of the simplest and most effective ways to enjoy a restful night. This adjustment will lead to excellent physical and mental health, as well as increased productivity and improved general well-being. By implementing small daily changes, you will be able to optimize your rest schedule and your bedroom in no time. Remember that the most important aspect in finding the right balance for you is to pay attention to your body's signals.
Good night!
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/
https://www.researchgate.net/publication/311675451_The_effects_of_increased_bedroom_air_temperature_on_sleep_and_next-day_mental_performance
https://health.clevelandclinic.org/what-is-the-ideal-sleeping-temperature-for-my-bedroom
https://www.sleepfoundation.org/sleep-news/bedroom-temperatures-and-bedding-choices-affect-sleep
https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep
https://pubmed.ncbi.nlm.nih.gov/31105512/
https://pubmed.ncbi.nlm.nih.gov/37820536/
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