Using Room Temperature to Improve Sleep Quality
Prioritizing our sleep and making sure we are getting the rest we require to remain healthy and energized becomes more crucial as we get older. Sleep specialist Dr. Kelvas emphasizes how room temperature affects our capacity to get to sleep and remain asleep at night.
Our bodies find it difficult to control the hormones required for a restful night’s sleep when the room is excessively hot or cold. This may result in trouble getting to sleep and remaining asleep. According to the Sleep Foundation, a room should be between 60 °F (15.5 °C) and 68 °F (20 °C) to encourage restful sleep.
It is essential to comprehend how temperature affects our bodies. Regardless of the outside temperature, our bodies’ natural thermoregulatory system enables us to maintain a healthy internal body temperature. The two main ways our bodies produce heat or cool down are by sweating and shivering, respectively. Body temperature regulation is also influenced by blood vessel dilatation and constriction.
The effects of temperature on sleep are still present. Temperature has been a signal for sleep and wakefulness throughout our evolutionary history. We transition into slow-wave sleep, which is essential for our general health, as our core body temperature decreases. On the other hand, a too warm room can interfere with slow-wave and REM sleep. Higher humidity levels reduce REM and slow-wave sleep, which is another way that humidity affects the quality of sleep.
The advantages of sleeping in a cool room are numerous. It inhibits the rise of cortisol, the stress hormone that can interfere with sleep, and aids in the production of melatonin, the hormone that promotes sleep. A cold atmosphere also helps you fall asleep more quickly and spend more time in restorative sleep phases like REM and slow-wave deep sleep. Additionally, sleeping in a cool room can enhance the activation of brown fat, which aids in weight control. It may also help prevent Alzheimer’s disease and enhance insulin sensitivity, which lowers the risk of type 2 diabetes.
You can still improve your sleeping environment even if you don’t have access to a thermostat. Lowering your body’s internal temperature and getting it ready for sleep can be achieved by taking a warm bath or shower in the evening. Studies have demonstrated a favorable relationship between water-based passive body heating and a number of sleep metrics, such as sleep efficiency, total sleep time, and sleep start.
Making sleep a priority and setting up the ideal sleeping environment, including the ideal temperature for your room, can have a big impact on your general health and wellbeing. For a better night’s sleep, remember to turn down the thermostat tonight and take advantage of the advantages of a cool environment.