There is no one way to be superior or inferior to another. However, knowing your sleep style will help you tailor your sleep needs. Check out our sleep test to find out what your preferred sleep type is and get some tips to get those 7+ hours to ensure the best health and wellbeing.
What Is the Best Temperature for Sleep?
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There are scientific reasons for why the temperature in a room of 65 °F (18.3degC) is ideal for a restful night. This is due to your body’s temperature control.
The body’s internal temperature changes over a 24-hour period. This is also known as the clock-like rhythm. The body starts to shed warmth at the same time you get to bed, and then cools down until it is at its lowest close to daybreak, around 5 a.m.
The body cools itself by expanding blood vessels within your skin. If your body temperature begins to fall in the evening, you may feel that your hands or feet begin to warm up. This is due to your body letting heat escape through your feet to lower your core temperature.
If the temperature of the room you sleep in is either too cold or hot this could impact the decrease in your body’s temperature, and lead to you to be unable to sleep.
A 2012 study by Trusted Source discovered that the temperature of the space in which you sleep is among the most crucial factors to getting a good night’s sleep.
Another study by Trusted Source analyzed information from 765,000 survey participants and discovered that the majority of people have trouble sleeping during summer, in which it is harder to maintain sleeping space at a comfortable temperature. This may affect our body’s capability to cool during the night.
Do babies have different needs?
It is not necessary to create a completely different sleeping environment for infants. It’s possible to raise the temperature by one few degree and they’ll be fine in a space anyplace between 60 to 68 F (15.6 to 20degC) in the event that they’re properly dressed.
In general, it is best to be careful not to overheat your infant as it could increase the chance for Sudden Infant Death Syndrome (SIDS).
There are many reasons that infants might need to be able to sleep in a place that is warmer than their own.
- They aren’t able to regulate their temperature like adults.
- They do not have more covers to lessen the SIDS risk
Your infant should go to sleep with only a ventilated sleeper and a sleep bag. Sleep sacks are made from warmer or cooler fabric, and you are able to switch them out as you change seasons. It is not recommended that your child wears the hat in your home as it can affect body temperature and could hinder the infant’s ability to become cool.
You can ensure that your baby isn’t too hot by touching the side of their neck or stomach during their sleep. If the skin of your baby is hot or sweaty, take off the clothing.
Your baby should also be placed in a quiet and dark space to ensure a healthy night’s sleep.
Too Hot, or Cold
Temperatures that aren’t comfortable for sleeping can affect your sleep style & quality in various ways.
You might notice that you are having sleepless nights in rooms that are over the optimal temperature for sleep. The restlessness you experience in a hot space may be due to the decrease in your slow wave sleep, or the rapid movement of your eyes (REM) rest.
Humidity, as well as heat, can be a factor in sleep disorders.
Shop for all Healthline-approved items for those who love to sleep in our Sleep Shop.
A study conducted in 2012 by Trusted Source looked at semi-nude subjects and discovered that their sleep is more susceptible to colder temperatures than warmer ones. However, the participants didn’t have blankets or other bedding to keep warm.
In general, cold isn’t likely to alter your sleep pattern but it can make it harder to fall asleep, and affect the health of other areas. If you’re cold while you sleeping, your body could modify its cardiac autonomic responses.
Other Tips For Sleep
Sleeping well is essential to ensure that your body functions properly, therefore creating the right environment for good sleep is vital. Here are some suggestions to help you create an environment that encourages quality sleep.
Set the temperature of the room.
There are many ways to ensure your room is kept between 60 and 67 F (15.6 to 19.4degC) at night:
- Set your thermostat in your home to decrease during the time you sleep. As an example, you could have your thermometer slightly warmer during the daytime however, set the thermostat to cool in the evening.
- Make sure to open the windows or turn on the air conditioner or heating in the event that the temperature rises or drops outside of the range of ideal sleep. It is possible to set up a thermostat in your bedroom to regulate the temperature inside your bedroom.
- Use an AC or fan in hot summer months to lower the temperature and circulate air.
Change out bedding as the seasons change.
The comfy down comforter that you are using in January might not be suitable as summer approaches. Make sure you have a light blanket for your bed during the summer months to prevent overheating.
Additionally, a severe cold snap could need you to layer a blanket over your cozy blanket for some time to keep warm.
Do not drink caffeine during the afternoon or in the evening
Consuming caffeine-rich tea, coffee or soda in the evening and afternoon can cause you to have difficulty falling to sleep in the evening. Instead, drink beverages that are decaffeinated after a set time of day to prevent excessive awakeness at night when it’s time for you to sleep.
Keep your room dark
Imagine your bedroom as an enclave at night, when you go to bed. Blinds or curtains to prevent sunlight or streetlights from entering your bedroom.
It is possible to consider eliminating electronics that produce lights from your room too, including flashing lighting, computers or even phones.
Take time to enjoy the silence
Your bedroom should be free of any noise that might prevent you from sleeping, or get you up during the night. Make sure that any gadgets which beep or buzz away from your bedroom, and think about a white noise device or earplugs in case you are not able to block out sounds generated by other people.
Establish a sleeping routine
The circadian rhythm of your body establishes the routine of your body. You must adhere to it for good sleep. Make sure you go to bed at the exact time every day.
Shut down your devices and others blue light emitting screens half an hour or an hour prior to you go to bed.
You might want to consider reading an eBook or performing something that is calming such as breath exercises, or contemplation before shutting off the lights for night.
It’s the bottom line
Be sure that the temperature at which you rest is cool before closing your eyes at midnight. This increases your chance of getting a good and uninterrupted sleep each night.
Ideally, your bedroom should be in the range of 60 to 67 F (15.6 to 19.4degC) to ensure a healthy night’s sleep. Infants should be able to sleep at these temperatures in the right sleeping attire. It is possible to increase the temperature by one few degree for babies, but try to avoid getting them too hot.
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