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New York, August 1: If you find it difficult to get a good night’s sleep, your room temperature could be the culprit. Fluctuations in room temperature, whether hot or cold, can seriously affect sleep quality. Experts suggest that a dark, cool environment is most conducive to a restful sleep. According to UT Health San Antonio, the optimal room temperature for sleep is between 60 and 67 degrees Fahrenheit, although it may vary slightly from person to person.
A 2023 study highlighted that for adults who typically sleep in a room between 68 and 77 degrees Fahrenheit, increasing the temperature to between 77 and 86 degrees Fahrenheit can reduce the quality and quantity of sleep by up to 10 percent. Chelsea Perry, owner of Sleep Solutions in Westborough, Massachusetts, explains that temperature plays a crucial role in the transition between different sleep stages. “If your environment is too hot or too cold, it disrupts this process, causing you to wake up or enter a lighter stage of sleep.”
How temperature affects sleep
Research from 2012 highlighted the close relationship between sleep and body temperature. Our bodies follow a 24-hour circadian rhythm, which affects a variety of functions, including sleep. As bedtime approaches, body temperature naturally drops, promoting deeper sleep. This drop is caused by hormonal changes and increased blood flow to the skin, which helps cool down. Dr. Mark S. Aloia, head of sleep and behavioral sciences at Sleep Number, notes that a drop in skin temperature helps promote deeper sleep.
Effects of overheating
A room that’s too hot can affect your ability to fall asleep and stay in deep sleep stages. “From a scientific perspective, our bodies need to be cool for optimal sleep,” says Aloia. Overheating raises your core body temperature, making it difficult to fall and stay asleep. High humidity makes the problem worse, further affecting sleep quality. Older adults and infants may be particularly sensitive to heat because they are less efficient at regulating their body temperature.
Effects of excessive cold
Conversely, a room that’s too cold can also affect sleep. “An environment that’s too cold can make it difficult to get comfortable and stay asleep,” Aloya says. Older people may need slightly warmer temperatures because their ability to retain heat decreases with age. Shelby Harris, a clinical psychologist in behavioral sleep medicine, recommends finding a balance to ensure comfort throughout the night.
Considering age
Temperature preferences and needs vary based on age and personal factors. For example, infants lack the ability of adults to regulate their body temperature and are more susceptible to extreme temperatures. The American Academy of Pediatrics recommends monitoring infants for signs of overheating, such as warmth or redness of the skin, and dressing infants appropriately for room temperature to reduce the risk of sudden infant death syndrome (SIDS).
Tips for an ideal sleeping environment
- Maintain a constant temperature: Keeping your room temperature stable throughout the night is essential for a restful night’s sleep. Perry recommends avoiding drastic temperature changes when getting ready for bed.
- Choosing the right bedding: Choose bedding that helps regulate body temperature. High-performance polyester sheets, such as those from Bedgear and Sheex, are recommended because they breathe well and wick away moisture. For natural fibers, 250-thread count 100% cotton sheets are ideal for cooling down.
- Try different sleeping arrangements: Couples may experience temperature fluctuations due to different preferences. Consider sleeping separately or using an adjustable bed with dual temperature settings to accommodate both parties.
- Utilizing cooling aids: Use a fan or programmable thermostat to maintain an ideal room temperature. Cool sheets and blankets are helpful in hot weather, while electric blankets can provide warmth in colder months.
By adjusting these factors, you can improve your sleep quality and overall ability to rest.
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