Your bedroom temperature plays a crucial role in determining your sleep quality. A poll by the National Sleep Foundation showed that cooler temperatures lead to better sleep.
65 degrees Fahrenheit ( 18.3 degrees celsius) is the best temperature for sleeping.
The optimal temperature for sleeping might, however, vary for different people. It can be a few degrees higher or lower for some people.
This blog will take you through the ideal temperatures for sleeping and also tell you how temperature can affect your sleep. As a bonus tip, you will get some cool hacks to regulate your room temperature.
Best Temperature for Sleeping
Doctors recommend keeping your room temperature around 60 to 67 degrees Fahrenheit ( 15.6 to 19.4 degrees Celsius) to get the best sleep.
But what does lower temperature have to do with better sleep? It has to do with your circadian rhythm. The biological clock of your body regulates your body temperature throughout the day. The temperature drops at night when it’s time to sleep. So, if the room is cooler, your body gets the signal that it’s time to doze off.
What Is the Ideal Sleeping Temperature for Babies?
The best temperature to sleep for babies is not different. However, you might consider raising the temperature by a few degrees to make sure that they do not catch a cold.
Infants cannot regulate their temperature as easily as adults. So, it’s crucial to ensure they are adequately clothed. However, putting too many covers can lead to suffocation, causing SIDS or Sudden Infant Death Syndrome.
You can frequently check your infant’s temperature by touching their forehead and neck. That will help you understand if they are getting too warm so that you can regulate the room temperature accordingly. It is better to make them wear light and comfortable clothes and use soft bedding to prevent them from sleeping uncomfortably.
How Does the Temperature Affect Your Sleep?
The circadian rhythm determines when your body sleeps and when it stays alert. It depends on exposure to sunlight and temperature. When it’s dark and the temperature falls, your body knows it’s time to sleep.
The normal body temperature is around 98.6 degrees Fahrenheit or 37 degrees Celsius. However, when you go to sleep, the body loses heat through a process called vasodilation. That’s why you get a better sleep when the temperature drops and it’s cool around.
Now, let’s look at what happens when it’s too hot or cold.
What Happens If the Temperature is Too Hot?
Since your body cools down while sleeping, high temperatures might cause considerable discomfort. You might end up tossing and turning in your bed. Research also shows that sleeping in a hot room can reduce your sleep quality. Moreover, if the weather is humid, it will add to your discomfort.
Studies have further found that sleeping in high temperatures can reduce slow-wave sleep and REM sleep. These stages of sleep are crucial for rejuvenating your body after a tiring day. Disruptions might leave you exhausted and stressed out.
What Happens If the Temperature is Too cold?
Sleeping in the cold will not affect your sleep quality. You might get better sleep if the temperature is cool. However, sleeping in extremely low temperatures might affect your health. You might even catch a cold.
Normally, your body temperature drops while sleeping. However, if it’s too cold, your body will try not to lose its health as a countermeasure. So, the solution is to cover yourself up so that the body can continue its natural process of losing heat.
Important Tips to Regulate the Room Temperature
Open the Windows
The best way to cool a bedroom on a hot summer night is to open the windows. The heat can get suffocating if you keep all the windows closed. Open them and let the cool breeze calm you down. The temperature might fall slightly, letting you sleep comfortably
Turn on the Air-Conditioner
If you are wondering how to make your room cooler on a hot and sultry night, there’s no better way than to turn on the AC. You can keep the temperature around 18 to 20 degrees celsius for a good night’s sleep. The air-conditioner will also save from excessive humidity.
Choose the Right Bedding
Go for breathable mattresses and bedding to ensure that you stay cool throughout the night. Try to avoid mattresses that retain heat. They can make you sweaty and comfortable, preventing a good night’s sleep.
You can get soft and breathable cotton sheets so that you get too heated up while sleeping. You must also wear loose and comfortable clothing to sleep better.
Use a Room Heater (when it’s too cold)
If it becomes unbearably cold, you can consider turning on the room heater. But, while wondering how to make a room warmer, don’t raise the temperature too high. That might be counterproductive and prevent you from sleeping peacefully.
Knowing what temperature should you sleep at is not enough. You need to make sure that you are sleeping at the optimal temperature. If the natural temperature causes discomfort, you can regulate it using the tips listed above.
Apart from setting the best temperature for sleeping, keep your bedroom clean, dark, and hygienic. That will induce sleepiness automatically and you will get undisturbed sleep.
Yes, your body temperature while sleeping, drops below usual. Your blood vessels dilate, resulting in heat loss from your body.
Research shows that sleeping in high temperatures can cause discomfort and disrupt your sleep. Lower temperatures are better for getting sound sleep. The best sleeping temperature is, however, around 67 degrees Fahrenheit.
Too high temperatures can be unhealthy for sleeping as it will disrupt your sleep. That will leave you exhausted and take a toll on your health.
The temperature is too cold if you feel uncomfortable and are unable to sleep. The best temperature for sleep in winter ranges from 60 to 65 degrees Fahrenheit.
The best temperature to sleep in summer ranges from 60 to 67 degrees Fahrenheit. Anything warmer than that might make you toss and turn in bed rather than sleeping.