Best Temperature for Sleeping
Do you struggle with getting comfortable at night? Maybe you wake up shivering, or perhaps you wake up in a pool of sweat? Maybe you toss and turn, trying to find the perfect spot in the bed where you’re comfortable and able to catch a few minutes of sleep before you have to move again somewhere cooler.
If this sounds like you, you’re not alone.
Many people struggle with sleep and they try to fix it with different pillows, blankets, weighted blankets, chamomile tea, and more. For many though, the issue of struggling with sleep isn’t your bed, but rather the temperature in your room. Scientists recommend that your room isn’t too hot or too cold, but is comfortably maintained at 65*F.
The Science of Sleep
A good night’s sleep sets the tone for the next day. It can even impact how you sleep the following night. As your body slips into sleep, it cools down, your blood vessels expand, and your circadian rhythm is maintained. When the temperature in your bedroom is too hot or cold, it will affect how your body temperature drops, thus possibly creating a night of broken sleep.
As you fall asleep at night, you’ll notice that your hands and feet are warm. Possibly, if you run cool, this is the one time of the day when your hands and feet are a comfortable temperature. This occurs because your body is preparing to sleep, so your extremities warm up to help better reduce your body’s core temperature.
When your room temperature is set at 65*, it allows the room to be comfortable, but not too cool, and perfectly suits your circadian rhythm, allowing for optimal sleep.
Achieving the perfect room temperature helps you sleep, but your surroundings and your schedule are also impacted by temperature and in turn will impact your sleep.
Bedding and Pillows
Do you use the same comforter year round? For most people, the comforter and blankets you use in December are probably not what you’ll want to use in July. Switch out your blankets for a more lightweight blanket, especially if you have trouble regulating the temperature in your room.
How to Regulate your Room’s Temperature
If your home runs mostly on a thermostat, you’ll want to set it between 60-67* at night. Setting it within this range allows for it to be comfortable, but not too warm or cool. Your room temperature will drop naturally as the sun goes down, but you could always add in an air conditioner to help cycle the air through and ensure that the temperature stays cool. You could also turn it on to move the air around, but only if you’re not sensitive to white noise.
Set a Sleep Routine
As more and more of us are addicted to our smartphones, scientists have noticed that our cell phone use is affecting our sleep patterns. Spending late evenings on our phones and computers interrupt our circadian rhythm and can lead to a night of restless sleep. Many doctors and scientists now recommend that electronics are not in the bedroom and that the time before bed is electronic free. Read a book in bed instead.
Additionally, avoiding caffeine in the late afternoon and evening can dramatically impact your overall sleep. If you must drink a hot beverage, ensure that it is decaf and don’t drink anything right before going to bed so your sleep is not interrupted by bathroom visits.
Tonight as you go to bed, check your thermostat and set it for 65*. Keep your room cool, but not cold, and dark and drift off into a comfortable rest. Better understanding the temperature that your body requires for sleep gives you a measure of control and understanding over your body and allows you to rest comfortable and wake up prepared for a new day.
About The Author: Allie Shivers enjoys reading, quilting, and researching how to move abroad with her bull terrier, Fritz. As a freelancer, her niche is writing about machinery and samples of her work is visible on https://www.summitmt.com among others sites.
Image by Brandon Roberts from Pixabay
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