Sleep is an important relaxing activity. If you are struggling to fall asleep, you have to fix it. Some people occasionally struggle to fall asleep, but some have to deal with it every night. While worries of life make it difficult for you to get a peaceful night’s sleep, it also has something to do with the temperature of your body and bedroom. The quality of sleep you will get depends on your health and the condition in your bedroom.
So, what is the best temp for sleeping?
For most adults, the optimal sleeping temperature is 15 to 22 degrees Celsius (60 to 72 degrees Fahrenheit). When it comes to babies and toddlers, the best temp for sleeping is 18 to 21 degrees Celsius (65 to 70 degrees Fahrenheit). Elderly people need room temperature between 19 to 21 degrees Celsius (66 to 77 degrees Fahrenheit). It is important to maintain a consistent temperature in the bedroom.
However, some people have personal preferences. Some sleep hot and some sleep cold. You can go below or above the recommended room temperature, keeping your comfort in mind.
Body temperature Fluctuations
The temperature of our body fluctuates by 2-3 degrees during 24 hours. The circadian rhythm (internal body clock) regulates body temperature. With age, our body starts losing its natural ability to regulate temperature. However, you can regulate the temperature in your bedroom.
When you go to bed, your brain lowers the body temperature than usual by a few degrees. This allows you to fall asleep faster. If it’s too cold or too hot, it can cause insomnia.
How does mattress surface affect thermoregulation?
Different types of mattresses made from different materials come with different thermal properties. Memory foam mattresses trap heat. Innerspring based mattresses have improved airflow. To protect your body from these effects, you can either use a specialized cooling mattress or a mattress fan.
Is it better to sleep in a cold environment?
There are health benefits of sleeping in a cooler room. This helps you in falling asleep faster. It facilitates the hormone system and metabolism regulation and burns excess fat. A hot environment can lower the overall quality of sleep.
How to lower bedroom temperature in the summer?
Prepare during the day to maintain a cold temperature in your bedroom at night. Here are some tips for you:
- Close windows, curtains (or blinds).
- Open all windows and doors after the sun sets.
- Keep the windows open at night.
- Heat tends to rise. So, sleep at the lowest level.
- Use a mattress fan.
- Use cooling sheets and pillows with cool covers.
- It’s great to sleep naked.