People usually don’t put much thought into the temperature of the room and how it will affect their bodies when they are getting ready for bed. Often we find ourselves waking up in the middle of the night uncomfortable and hot. As you may already know, there is an optimal sleeping temperature! The medical director at Charlottesville Neurology & Sleep Medicine Center, Christopher Winter says that your bedroom should be between 60 to 67 degrees Fahrenheit for optimal sleep. Temperatures above 75 degrees and below 54 degrees can result in uncomfortable or disturbed sleep.
Our body temperature peaks and declines naturally in a 24 hour period. Naturally our bodies are usually warmest in the early afternoon and coldest around 5 am. As we fall asleep and the night progresses, our bodies get cooler. If we can aid our bodies in cooling down faster we will have a deeper and more restful sleep.
Cameron Van den Heuvel, of the UniSA’s Centre for Sleep Research, says:
“About one to one and a half hours before falling sleep, the body starts to lose heat from its central core and that brings on increased feelings of tiredness in normal healthy adults. These physiological changes happen well before going to bed and may be occurring before people realize them.”
Benefits Of Cold Sleeping
There are several benefits to sleeping in a cooler environment. Here are four:
1. Look More Youthful
Melatonin is a fantastic anti-aging hormone. Sleeping in a room that is between 60 to 68 degrees allows our bodies to release more melatonin!
2. Get A Better Night’s Sleep
You’ll have a much deeper and more regenerative sleep when your body isn’t trying to regulate its temperature. Sleeping in cooler environments also helps decrease particular types of insomnia.
3. Fall Asleep More Quickly
When we provide an environment for our bodies to fall asleep more comfortably, we’ll fall asleep much faster.
4. Decrease Your Risk For Certain Metabolic Diseases
In a study conducted over 4 months, it was found that sleeping in a 66-degree room helped burned more calories while awake! It also helped the body increase its amount of good fat over time. Good fat allows the body to burn calories rather than store them. This may help lower the risk for metabolic diseases.
Here Are The Best Ways To Keep Cool
There are ways to keep cool without running the air conditioner all year round! One of the latest solutions are programmable thermostats which allow your home’s temperature to fluctuate through the day and optimize the temperature only when you’re at home! There are several programmable thermostat options and doing a quick google search should give you an idea of what’s out there.
There are other non tech options to keep cool. You could choose to sleep naked, fewer clothes means less insulation and a cooler body temperature. Freeze your sheets or a stuffed animal before bedtime to keep in your bed with you as you sleep. You could also use a fan and circulate the air in your room, thereby keeping things cooler without running an AC. A cooling pillow can help draw the heat away from your head and face. Sticking one or both feet out of the covers can also help cool your body temperature a little bit.