Perfect Temperature For Sleep
Your bedroom environment will always play a huge part in determining how comfortable you are when you sleep.
Creating a relaxing environment will make it easier for you to get a restful night’s sleep.
To make your bedroom the ideal haven for sleep, it’s important to choose the right temperature. So, what is the ideal climate for resting?
Why is Temperature so Important?
A range of signs signals to your body that it’s time to go to sleep. The most common is the amount of light in the room. A darker room signals to your brain that it’s time to go to sleep. We will get into creating an ideal environment, but first people should be familiar with what happens to us when we sleep.
One of the ways that the body prepares for sleep is by releasing heat. This coincides with the release of melanin in the brain. Melanin is part of what makes you feel sleepy. If the bedroom is too hot, It can stop your body from cooling down naturally, affecting your production of melanin.
Too much heat can affect your ability to get to sleep, but it can also affect your quality of sleep. For example, some studies indicate that a warm room can lower the amount of REM sleep you get. You will feel groggier and throughout the day. Decreasing the amount of REM sleep you get can start to impact your memory and immune system.
However, sometimes the room can be too cold. When it’s cold, we have the propensity to pile on the blankets. While you might be keeping warm, you will also be raising your core temperature. This has the potential to disrupt your sleeping patterns. In severe cases of bitter cold, a cold room can affect your heart rhythms,
What’s the Best Temperature Setting?
The right bedroom temperature will need to be in the Goldilocks zone. It can’t be too hot and it can’t be too cold. You’ll need to be between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius). You might want to experiment inside this temperature range to find the right fit for you.
If you have a child, you might want to make the bedroom slightly warmer. Often, it will need to be around 69 degrees Fahrenheit (29.5 degrees). Children have a lower internal temperature. They don’t yet have the ability to regulate their body temperature like adults.
What Can You Do To Keep Your Bedroom Cool?
There are a few simple techniques that you can use to keep your bedroom cool.
You might want to use curtains or blinds. The correct curtains will block the sunlight and keep out the heat. Another simple option is to change the lightbulb. Incandescent bulbs will give off most of their electricity as heat. Additionally, newer LED bulbs will last longer.
It’s also crucial that you are sealing the room properly. If you have an older house, check if there are cracks in the caulking around your window. These can be letting hot air into the room. Remove and replace the caulking around windows that have visibly begun to crack. While this sounds like a big job, it doesn’t have to be. Everything you need to do the job would be found at the local hardware store. Adding a rug can also help improve the insulation in your space. This can reduce your cooling costs too.
Be Mindful of the Bedding You Choose
Finally, it’s important to consider the type of bedding you are using. You’ll want to get something that will be breathable. Because of this, many people turn to luxury bamboo sheets. These are softer and lighter than traditional cotton sheets. They can wick away moisture, keeping you cool during the night.
You might also want to use a latex pillow. This offers you plenty of support, ensuring that your spine will be kept in alignment throughout the night. It’s also soft and easy to adjust, so you’ll be able to get a more comfortable night's sleep. But, more importantly, there will be plenty of airflows. This will stop the pillow from overheating, so you’ll be able to sleep comfortably. If you want to know how to find the right one for you, check out this compilation of latex pillows.
What Other Factors Affect Your Sleep?
While temperature is important, it isn’t the only factor that will affect how well you sleep at night. Let’s look at some of the other factors you might want to consider.
First and as we explained above, you’ll need to think about what bedding you are using. You want sheets, blankets, and pillowcases that will feel comfortable. When it comes to choosing your pillow and mattress, you need to get something that offers adequate support. This ensures that you won’t wake up feeling stiff and sore.
Additionally, the temperature isn’t the only element that controls how much melatonin your body is produced. This chemical can also be affected by the amount of light in the room. Try to avoid blue light before bed. This is produced by electronic device screens like your computer or mobile device. There are a few ways to limit your exposure. You can install an app that blocks this light. The better choice might be to stop using them an hour before bed. You could read a book or take a relaxing bath instead.
Lastly, consider reducing your stress levels. To sleep, learn to relax your mind. Sometimes activities like journaling or having a quiet bath can be a good way to reduce stress. You can also try reading a book, listening to soothing music, or doing a guided meditation. Try a few different things to find what is best for your bedtime routine.
The Most Important Step to Take Now
We should never overlook the important role that temperature plays in the sleep cycle. Not only does it affect when we become tired, but it also impacts the REM cycle and the type of sleep we get. So, first things first, before you go to bed tonight set your thermostat somewhere between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius). All of these tips will assist in improving your sleep quality, but setting the temperature to the ideal degree is an easy solution that you can start doing tonight to give yourself the perfect night’s sleep.