- If you’re struggling with sleep, it might be the temperature of your room. This can negatively impact your quality of sleep overall.
- Find out the ideal temperature that best lends to catching ZZZs and ways to achieve it.
Have you ever woken up, agitated in the middle of the night, just to throw off the covers? We’re sure you have at some point or another. Restless, sweat-filled sheets are the last thing you want in order to get the sleep your body needs.
According to Dr. Christopher Winter, Medical Director at Charlottesville Neurology and Sleep Medicine, the temperature of our bedroom make a significant difference in our ability to get a restful, quality night of sleep.
If you’re struggling with sleeping lately, it might just be a temperature issue. Learn why being cool at night might be impacting you and the other benefits it can have.
Sleeping poorly? Check your thermostat — here is why
The feeling of tossing and turning can be uncomfortable and frustrating. This is why you might want to check your thermostat.
Our body temperature peaks, and then declines, during every 24-hour period. This is known as the circadian rhythm. The highest temperate levels usually occur in the late afternoon and then drops to their lowest level around 5 a.m. As our body temperature drops, we are then signaled to sleep. For this reason, sleeping in a cold room often encourages falling asleep faster and staying asleep.
In one study, it was found that temperature is the most prominent factor in sleep quality. Sleeping in high temperatures caused shallow sleep and a negative impact on the quality of sleep. Higher temperatures can cause difficulty in falling asleep, staying asleep, a lack of sleep satisfaction and disruption to calmness while in sleep. During the hotter months of the year, people begin experiencing abnormal sleep patterns for this reason.
What is the ideal sleeping temperature?
We know the temperature is important for our sleep quality, but what is the sweet spot?
If it’s too hot, you may feel restless and unable to stay asleep. This could be caused by a disruption to your rapid eye movement also known as REM sleep. A warm bedroom can interfere with your body’s thermoregulation abilities and cause fatigue. For the best night of rest, it is recommended that your bedroom be set from 60 to 67 degrees Fahrenheit.
On the opposite end, if it’s too cold in your bedroom it may make it difficult for you to fall asleep. According to one study, which examined semi-nude participants in their sleep, sleep quality was affected negatively by the colder temperatures.
According to The Sleep Foundation, the ideal sleeping temperature between adults and infants differ. It is recommended that babies sleep in a room that is one or two degrees warmer, up to 69 degrees, compared to an adult’s room.
How can you best regulate temperature for better sleep?
If you’re sick of tossing and turning, we get it. Try to regulate your temperate for better, lasting and restful sleep using these tips:
- Set your home’s thermostat to drop to a lower temperature when you’re sleeping. This way, you won’t have to be chilly during the day, but you’ll still catch deep sleep at night.
- Try out a cooling pad while you sleep. These pads, which lay on your bed under your sheets, keep your body at an optimal temperature throughout the night. They even come in sizes to fit every mattress: king, queen and double.
- Swap out your bedding with each season. If you don’t, you might get too hot in the summer months, and it will show in your sleep quality.