Sleep is one of the most important factors that impacts our health and well-being. It is attributed to having significant effects on everything from concentration and productivity to mental health and immunity. There’s no denying the value of a good night sleep, but there is an essential element you may not be considering that could help you get much needed sleep. The temperature in your bedroom can greatly affect how easily you get to sleep, how much sleep you get and the quality of your sleep.
Cooler sleeping temperatures can help you get better quality sleep and much more!
The Best Environment for Sleep
Rooms that are hot, cold or draughty can have a negative impact on our sleep. Studies have shown that there is an ideal temperature range that helps us get the best night sleep. A cool 16-18°C (60-65°F) is found to be the ideal sleep temperature for most individuals. Our body temperature spikes slightly in the evening and then drops just before bedtime and hot environments can decrease the amount of REM sleep we can achieve, which is detrimental to the quality of our sleep. While temperatures over 24°C (71°F) can attribute to restlessness, temperatures below 12°C (53°F) can make getting to sleep difficult. Although the ideal temperature for each individual will vary, you can count on getting more quality sleep with the thermostat set a bit cooler at bedtime.
Even though cooler temperatures can help us get better sleep each night, ideal sleep temperatures for babies and the elderly are slightly warmer. Since babies are more sensitive to their surroundings, the recommended temperature for sleeping babies and toddlers is between 19-22°C (66.2-72°F). Temperatures that are too cold or too hot can be particularly dangerous for babies. The elderly can also be particularly sensitive to the cold and temperature regulation for the elderly is especially important in the cold winter months. The approximate temperature recommended for seniors is 20°C (68°F). Precise temperature monitoring and control in each room of the house is ideal for ensuring and comfortable and healthy night sleep for everyone.
The elderly require slightly warmer temperatures for ideal sleeping environments.
Benefits from Sleeping in a Cool Environment
There are significant benefits attributed to sleeping in the recommended cool temperature zone. A cooler environment reinforces the body’s natural sleep instinct as the body temperature drops during sleep and this will help you get to sleep faster. People that suffer from insomnia tend to have a slightly hotter core temperature than others and lower temperatures at bedtime can help signal to your body that it is time for sleep. Beyond getting a good night’s sleep, there are also other benefits associated with sleeping in cooler temperatures. The cooler recommended sleep temperature stimulates the production of melatonin, which is an anti-aging hormone and also improves brain function. As the body cools naturally during sleep, it also burns fat. Cooler temperatures in a sleep environment can further this effect. Furthermore, increased insulin sensitivity in cooler temperatures during sleep can decrease risk for type 2 diabetes and can decrease the effects of Alzheimer’s and brain aging. Overall, as cool temperatures facilitate REM sleep, the body has a better opportunity to restore tissues and muscles and provide more healthy daytime function.
Warmer temperatures at bedtime can lead to a lack of quality sleep
Getting a good night’s sleep not only helps you feel more rested but also allows other health benefits that can be further facilitated by sleeping in the recommended cool 16-18°C (60-65°F) temperature range. Taking advantage of this knowledge can help you get the most out of your nights and days with deeper and healthier sleep. Try it out for yourself and get a great night’s sleep!