Have you ever thought about the temperature in your bedroom? Do you like to sleep under a pile of blankets, with your windows open, or even naked? Everyone is different, but did you know that keeping your bedroom at a specific temperature will not only help you sleep better but also increases the health benefits of sleep? Find out what you can try to improve your sleep just by adjusting the temperature of your bedroom.
Whether you think about it or not, you have a preference when it comes to the temperature you want to be when you are falling asleep. Unless you are freezing or your room is sweltering hot, it might not come up. While you might be comfortable with how your room feels now, have you ever thought about what temperature is most beneficial to your health?
As the sun goes down, our body temperature naturally drops and signals us that it is time to get some rest, which means that by keeping your room cool, you are helping your body along with its instinct to sleep.
Ideal Temperature for Sleep
Think of your bedroom as a cave. It is better to keep your cave dark, cool, and calm. Your body only loses heat as you sleep. You are going to need to have a balanced sleeping environment. Begin keeping your room temperature between 60 and 68 degrees Fahrenheit.
If your room is too hot or too cold, you are more likely to wake up. To find this balance, you might need to spend a few nights going through trial and error with different temperatures. What is suitable for one person might not be convenient for another.
If you sleep with an infant in the room, they are more susceptible to temperature changes and might need the room temperature to range from 68 to 72 degrees Fahrenheit.
Tips for Cooling Down a Room
Besides turning down your air conditioning, here are some tips to cool down your room at night for better sleep.
- Drink more water.
- Keep your window open and let the breeze cool your room. Or completely close off your room to the outside elements with curtains or drapes if it is too hot during the summer.
- Sleep on the first floor of your house as heat tends to rise.
- Use a fan if you are comfortable with one on all night while you sleep.
- If you wear socks to bed to keep your feet warm, try a hot water bottle instead. This will help dilate your blood vessels quickly and push you to an ideal temperature.
- There are also ways for you to build a make-shift air conditioner with water bottles, salt, and a fan.
- Or if you are looking for a more permanent solution to keep you cool while you sleep, check out some of smart bed cooling products like Ooler, chiliPAD or Bedjet. Different mattress types and materials have different thermal properties. Foam mattresses are typically hotter than innerspring beds which improve airflow.
You may also like to know about 11 Ultimate Solutions For When You Can’t Sleep At Night
Health Benefits of a Cool Room
Sleeping in a cooler room also has health benefits. Not only will it help you fall asleep faster, but it helps regulate your hormone system and metabolism.
If you keep the room temperature between 60 and 68 degrees Fahrenheit, the body is encouraged to increase the production of the anti-aging hormone melatonin. Benefits of increased melatonin are better mood, weight loss, and improved brain health. Melatonin has antioxidant properties, and it can cross the blood-brain barrier. It is effective in preventing the Alzheimer, and can also boost the quality of your REM (rapid eye movement) sleep.
When your room is too hot, you can lose sleep, which will result in tiredness during the day. With a cold room, Insulin sensitivity is increased, and glucose disposal is promoted, which lowers the risk of type 2 diabetes.
There is a myth that sleeping in a cold room might be the cause of nightmares, but there is no scientific confirmation that supports this claim. A room where you feel comfortable and relaxed enough to fall asleep is best. If there is stress in a place that is supposed to heal you, this will make you more likely to have a bad dream.
As long as you feel happy and comfortable in your bedroom, there aren’t any health dangers of napping in a colder room. If you are too cold, try and bundle up. While it might cause you to feel hot later, it will prevent you from shivering, which will wake you up quickly. There is also no risk of trying to make your room a little cooler. Who knows? You might have your best sleep soon enough!