Your ability to get a good night’s sleep can be greatly impacted by the temperature of your bedroom. In a poll conducted by the National Sleep Foundation, four out of five respondents stated that cold room temperatures were critical to having a good night’s sleep.
A temperature of 65 degrees Fahrenheit is ideal for a peaceful night’s sleep (18.3 degrees Celsius). To ensure a restful night’s sleep, most doctors recommend setting the thermostat between 60 and 67 degrees Fahrenheit (15.6 and 19.4 degrees Celsius).
In the evening, our bodies are designed to experience a small drop in core temperature. At night, lowering the thermostat may assist regulate your body’s temperature and signal that it’s time to go to sleep.
The Best Sleep Temperature for Infants
One or two degrees warmer in the baby’s room may be beneficial, up to a maximum of 69 degrees Fahrenheit (20.5 degrees Celsius). When they are young, their bodies are more vulnerable to temperature fluctuations since they are still developing.
Sudden Infant Death Syndrome (SIDS) may be exacerbated by a setting that is too hot (SIDS). It is suggested that you wear authorized sleepwear, set the thermostat to a comfortable temperature, and stay away from using bulky blankets or many layers of clothing. Temperatures can be monitored by parents during the night by stroking the baby’s stomach or back of the neck.
By the time a baby is eleven weeks old, on average, he or she has developed the ability to regulate his or her own body temperature. A core body temperature of 97.5 degrees Fahrenheit (36.4 degrees Celsius) is reached within four hours of bedtime for infants at this period.
How Does Temperature Affect Sleep?
Our circadian rhythm regulates our sleep cycle. The suprachiasmatic nucleus, a region of the brain in the hypothalamus, is responsible for regulating the body’s circadian rhythm. From the quantity of sun exposure (the most important element), to activity, and temperature, this master “body clock” gets its cues.
At night, the temperature of our core bodies swings by roughly 2 degrees Fahrenheit from 98.6 degrees Fahrenheit (37 degrees Celsius). Melatonin, the sleep hormone, is released around two hours before you go to sleep, which causes the temperature to drop. In the early morning, the body temperature drops to a low point and then progressively rises as the day goes on.
In order to prepare for sleep, the body cools itself by exchanging heat with the surrounding environment. Increased blood flow to the extremities is caused by the circadian clock signaling process known as vasodilation. Because of this, it is possible for certain people to have warm hands and feet at night, which might be misinterpreted for a higher body temperature. As it turns out, those who have chilly feet on a regular basis are more likely to suffer from sleep onset insomnia.
What Happens When Your Bedroom Is Too Hot?
Heat and dehydration are two common side effects of sleeping in a stuffy room, and it’s even harder to fall asleep when you’re both sweating and dehydrated. Your body’s ability to regulate its temperature can be hindered by a room that is too hot, which can lead to exhaustion. When someone feels exhausted, they may be physically and intellectually exhausted, but they are unable to sleep.
In addition to the commencement and quality of sleep, body temperature has a direct impact on how long you spend in each stage of sleep. A higher core body temperature has been linked to a decrease in slow-wave sleep and subjective sleep quality. It has also been found that people who have a larger difference in core and extremity temperatures, which indicates that the body is not adequately transferring heat away from the core, are more likely to wake up after falling asleep.
Sweating and shivering stop during REM sleep, making you more sensitive to variations in temperature outside the body’s control. Temperatures above 95 degrees Fahrenheit appear to reduce the amount of time spent in REM sleep, as well.
Sleep deprivation can have a negative impact on the body’s ability to recuperate, as well as on the immune system, memory, and other functions.
This may not be as destructive as a too warm bedroom temperature, but it can still create discomfort and may have a negative impact on REM sleep as well as blood pressure.
Study participants who were semi-nude were shown to be more sensitive to chilly temperatures than warm ones. In contrast, these volunteers were unable to keep warm because they lacked blankets or any other type of bedding.
Although the cold is unlikely to disrupt your sleep cycle, it may make it more difficult to fall asleep and have an effect on other parts of your health. Your body’s cardiac autonomic response can be altered if it’s too cold when you’re sleeping.
Can’t Sleep? Adjust the Temperature
If you’re having trouble sleeping, it’s possible that the temperature in your bedroom is off. Sleep can be affected by both.
It is estimated that 30 percent of American adults suffer from sleeplessness. Roy, a 51-year-old philosophy professor at California State University, San Bernardino, says, “I can go to sleep, but I wake up three or four hours later.” If you’re having trouble getting a good night’s sleep, you may want to check out the Sleep Disorders Center at Loma Linda University Medical Center, which is right next door.
Roy had always obeyed his wife’s advice to lower the thermostat, which he had done for a long time. He says, “It was quite chilly in our house.” In the past, we slept with the temperature set at 60 degrees Fahrenheit. Many blankets were used.”
It wasn’t quite enough. Roy had a lot better night’s sleep the first night he followed his doctor’s advice to raise the temperature to 68 degrees. “When I woke up, I was able to go back to sleep,” he explains.
What Happens to the Sleeping Body in Warm Temperatures?
Having a room that is too warm for us to fall asleep can cause us to toss and turn instead of getting a good night’s rest. As a result, over time, sleeping in a room that is overly hot might lead to exhaustion.
Slow-wave sleep, REM sleep, and other essential stages of sleep have been demonstrated to be affected by increased core temperatures in several studies. A full night’s rest should include all of these stages of sleep if you want your body to fully recuperate.
Tips for Keeping the Bedroom Cool
The following tips will help you sleep better in a warm bedroom:
Close the blinds during the day to avoid overheating.
During the heat, it is advisable to move to the lower floor.
At night, lower the temperature in your home.
Keep cool in warmer climes by using a fan; on cold nights, use a hot water bottle
Open the windows to allow fresh air to circulate through the room.
Control the humidity in the bedroom
Comfortable bedding and loose pajamas might help keep you cool at night.
As you get ready to go to sleep, take a warm bath to help you relax.
Your internal thermostat can help you prepare for sleep in addition to the temperature of your sleep environment. Light, nutrition, and exercise all have an affect on the body’s circadian rhythm and may lead to tiredness if they are performed at the wrong time of day.
A consistent bedtime, avoiding caffeine and alcohol before going to sleep, and a calm, dark bedroom will help you establish a body clock and sleeping temperature that you can rely on. To learn more about how to sleep cool on a hot night, check out our guide on how to find the perfect temperature for your bedroom.
Sleep Temperature Considerations For Winter Time
In the winter, especially in the northern regions where it becomes extremely cold, it is advisable to maintain the room a little warmer to accept temperature reductions at night. This is especially important.
Winter can be a difficult time for some individuals to fall asleep, so here are some suggestions:
A simple and effective technique to keep yourself warm and comfortable in the winter is to wear multiple layers, including long sleeves and pajama pants.
It takes extraordinary strength and effort to drag yourself away from the blissful state created by an electric blanket.
Keep your feet warm by wearing socks. This will provide a more restful night’s sleep.
Before you go to sleep, warm yourself up with some tea.
The bottom line
Before you put your head down for the night, check that the temperature in your bedroom is on the cool side. You’ll have a better chance of getting a good night’s rest and staying asleep the whole time.
For a restful night’s sleep, aim for a temperature of 60–67°F (15.6–19.4°C). With the correct sleeping gear, even newborns should be able to sleep comfortably in these temps. Infants should not be overheated, even if the temperature is raised a few degrees.