Ever wonder what the best temperature is to get the optimal night’s sleep? Do you like it when it’s hot in your bedroom when going to bed? Or do you prefer a chillier climate to fall asleep? Everyone is different and has different preferences. You may even have different preferences than your partner.
There actually is a recommended temperature range for the bedroom at night. The human body regulates its own temperature during the day and night and according to some studies, there is a perfect range for a restful sleep that won’t have you in shivers nor sweating up a storm under the covers.
You’ve created your perfect bedroom decor for relaxation and provided a good mattress, comfy linens, and fluffy pillows. So why not take it a step further and provide the best temperature in your bedroom to help you get to sleep faster and stay asleep.
It can have a negative impact on your sleep and even your life if you don’t have the ideal temperature in your bedroom. Let’s take a look at these numbers that the experts recommend and why they matter.
Body Temperature and Circadian Rhythms
Your body has a natural process of regulating your temperature throughout the day. Your circadian rhythm goes through a 24-hour cycle accessing information so that your body’s temperature can lower and raise as the day progresses.
Do you get groggy at the same time every day? Do you feel super awake also at the same time during your day? Your circadian rhythm is what keeps you awake and puts you to sleep at night. It’s called the sleep/wake cycle. The circadian rhythm works closely with daytime and nighttime, using light and darkness to signal that it’s time for sleep.
Your body temperature is regulated by thermoregulation and it works closely with the circadian rhythm to lower late in the day to get you ready for sleep. Your body is pretty good at keeping your temperature between a healthy range. Sometimes external factors may affect your internal body temperatures like fever, exercise, or drug use.
Your body heat will start to naturally rise early in the morning hours before you wake up. This cycle is usually the regular human cycle if you lead a life where you work during the day hours. The circadian rhythm may be affected if you are night shift workers or night owls.
What Is The Best Sleep Temperature？
Experts recommend that the best temperature for sleeping is 18 degrees Celcius or 65 degrees Fahrenheit. Others offer a range anywhere between 60 degrees (15.5 Celcius) and 67 degrees (19 Celcius), providing room for the fact that people have their own personal preferences as well.
This is, of course, the ambient air that you set in the bedroom. Factors like warm blankets and body heat may affect this so it can get a little tricky to achieve and keep the ultimate best sleep temperature.
Why Is Room Temperature Important - Why Cool Is Better？
There are a few reasons why sleeping in a cooler bedroom at night is better for you. Let’s take a look at the top reasons of how you can benefit from lowering the thermostat in your bedroom before you hit the hay.
You sleep better
Sleeping in a cooler room is proven to be better for helping deep sleep and to prevent waking in the night. When you wake during your deep sleep cycle you will feel groggy and may have difficulty falling back asleep. If you are sweating and are overheated, the chances of waking are naturally augmented. If your body is working extra to lower your body temperature while you sleep it will disturb the quality of your sleep.
Your productivity during the day may be hindered if you continually wake during the night. You may also, over time, become sleep deprived. Sleep deprivation can lead to more serious health concerns and problems.
Speeds up your metabolism
Your metabolism works better when in a cooler environment. This can help in weight control or even weight loss. Your body will produce more brown fat while sleeping in a cooler bedroom and this, in turn, helps lower blood sugar levels and helps you burn more calories.
Increases your Melatonin Level
Melatonin is the naturally occurring hormone that helps you to fall asleep and stay asleep. As the light diminished in the evening, melatonin levels rise and prepare you for sleep. Lowering the temperature can also help support your melatonin levels.
Setting your bedroom to the recommended temperature is putting better chances of you falling asleep faster and staying asleep throughout all your sleep cycles.
The Difference Between Men and Women
Now, we’re all for equality of men and women of course. But our bodies are not made the same and some physical traits that are gender-specific may impact your sleep habits and even your quality of sleep.
A woman’s body temperature tends to fluctuate more than a man’s. Factors like pregnancy or menopause can also affect body temperature and have an impact on sleep.
Hot flashes are a common nighttime occurrence during menopause and should be taken into consideration. Lowering the room temperature may help women sleep better and wake less during hot flashes.
Tips To Maintain The Temperature
Here are a few simple tips to help you keep the temperature just right for sleeping.
- In the summertime keep your shades closed in order to keep the sun from warming up the bedroom during the day. Blackout curtains are great for keeping the heat from entering the room.
- If possible, choose to sleep in a bedroom on a lower floor because heat rises.
- Open your bedroom windows when the sun goes down. Let some cool air in.
- Sleep with light pyjamas or even naked if you can. Sleeping naked also has its benefits.
- Your sheets should be natural fibres, like cotton. Natural fabrics breathe better than synthetic ones.
- Sleep with your feet out of the covers if you feel too warm in the night.
- In the wintertime choose to layer several blankets instead of one single heavy one. You can always peel away or pile on according to your comfort level.
- Wear socks to bed if your feet tend to get cold.
- A hot water bottle on your feet can also keep your feet toasty and your blood flowing.
- An electric blanket can also help keep you a little warmer, but make sure not to raise your body temperature too much.
So What Is The Best Temperature To Sleep In?
Sleeping in a cooler room with a temperature ranging from 60 degrees to 67 degrees will optimize your chances of falling asleep faster and also provide an adequate environment to sleep through the night without waking up multiple times.
Of course, this is a personal choice and obviously staying comfortable is primordial. Try experimenting with different settings on your thermostat control until you reach the degrees that are good for you. You and your partner should ultimately be comfortable without breaking a sweat or getting extremely cold feet. Try layering or adding extra clothing if you and your partner differ greatly on what is comfortable.
Sleeping in a cool room doesn’t have any negative health concerns and will not cause you to become sick with a cold.
We all know that getting a good night's sleep is important and can have consequences on our daily lives if we don’t. Along with everything else that you do to provide a relaxing and comfortable environment to sleep the temperature of the room should definitely not be overlooked.
Remember, 18 degrees Celcius or 65 degrees Fahrenheit is what is recommended for the optimal good night sleep. Keep your room as cool as you can tolerate and you will be waking less in the night and getting those precious zzz’s.