Your bedroom temperature can significantly affect the quality of your sleep.
A global research poll revealed that a low room temperature can be the most crucial aspect of getting a good night’s sleep, with the majority voting in favor of sleeping in colder rooms.
This article will explore how temperature and sleep are related, an optimal sleep temperature, and how to maintain your optimal sleep temperature to experience excellent sleep quality.
What Is The Ideal Room Temperature For A Good Night’s Sleep?
According to experts, an ideal temperature for a great sleep experience is 65 to 70 degrees Fahrenheit (18.3 degrees Celsius).
However, this temperature entirely depends on several factors and varies from person to person.
Still, most experts recommend keeping the thermostat up to 70 degrees maximum for a comfortable sleep.
This is because our bodies are designed to adapt to a core temperature drop in the evenings.
Therefore, turning the thermostat to lower degrees will help regulate our body temperatures, indicating that it is now time for bed.
How Is Sleep Affected By Low Or High Temperatures?
Too high or too low temperatures cause the person to wake up several times from sleep.
Our sleep cycle is regulated by the rhythm of our hearts, based on the sun’s light and dark cycles, controlled by the hypothalamus.
This master clock in our bodies gets affected by many factors, such as light exposure, cardiac activity, and temperature.
Therefore, when the room’s temperature is too high or too low, it decreases the deep sleep or the REM (rapid-eye movement) cycle, causing us to wake up several times during the night to regulate the core temperature with the atmosphere.
How Can You Find Your Optimal Sleep Temperature?
Since an optimal room temperature is crucial for a good night’s sleep, here are some measures you can take to find your optimal sleep temperature.
Maintain The Temperature Between 60-70 Degrees Fahrenheit
Most experts recommend this ideal temperature for a perfect deep sleep.
However, it depends from person to person; therefore, if you feel too hot or cold at this temperature, you can always adjust it slightly up or down.
Try Different Clothing Materials To Sleep In
You can try different fabrics to find the most comfortable sleepwear to rest in.
A study revealed that most people experienced an ideally restful sleep when they wore a wool bed night suit instead of cotton garments.
The Bedroom Should Be Well-Ventilated
A natural, well-ventilated room plays a significant role in offering great sleep quality, especially in between the changing seasons.
Furthermore, many people find sleeping in a room with fresh air comfortable.
Consider Showering Before Bed Or In The Evening
You can have a cooling effect on yourself by taking a shower before going to sleep, which will help you sleep for a longer time and faster.
Experts recommend showering at least one or two hours before going to bed.
Keep The Room Dark
Block the sunlight by dropping the curtains or blinds down and shutting windows, which can naturally lower the air temperature, offering a better sleep quality in the hot weather.
Likewise, your room will stay warm and cozy if the windows are closed on colder days.