sleep is a vital part of all our lives and can affect our overall health and wellbeing in a variety of ways. Examining the connection between temperature and sleep quality can help us to optimize our environment to enjoy a better night’s sleep.
Room temperature can be an important factor in achieving comfortable sleep. Being too hot or too cold can have a drastic effect on sleep quality and can lead to waking up feeling tired. Being aware of your body’s temperature preferences and adjusting accordingly can be the key to a restful sleep.
Studies have shown that optimal sleep quality can be achieved when room temperature is between 15 and 19 degrees Celsius or 60 to 65 degrees Fahrenheit. This range of temperature can be tailored according to individual preferences, allowing for some of us to be warmer or cooler than the standard.
How Room Temperature Impact Sleep Quality
When the bedroom temperature is too warm or too cold, it can interfere with our sleep cycle and lead us to wake up groggy and unrested. Research has shown that when the temperature is excessively hot, it can cause sleep disturbances, increase night-time awakenings and reduce REM sleep. On the flip side, too cold of a room temperature can cause us to feel too cold and limit our ability to get comfortable.
Premature awakening due to extreme heat or cold can also cause difficulty falling back asleep. This can lead to one experiencing lower quality sleep overall due to not getting enough continuous sleep.
Individual Preference for Room Temperature
Finding the right room temperature for you can be a process of trial and error. We can all be affected differently by the ambient temperature and may have different preferences for when sleeping. To ensure the best sleep achievable, it can be important to experiment and find the temperature that fits individual preferences.
Humidity can also play a role in comfort. Do take into consideration when understanding how to adjust the temperature to your preferred range. It is just as important to find a balance between humidity levels and air temperature to keep you sleeping comfortably.
Bedroom temperature should always be adjusted according to individual preference, gender and existing health conditions. Seniors especially can be more prone to experiencing temperature fluctuations and can have a harder time staying asleep in colder temperatures.
Tips To Help You Achieve Optimal Sleep Temperature
- Set an ideal range for the temperature in your bedroom to within a comfortable range for you.
- Consider layers and bed covers to adjust your bedroom temperature according to the season.
- Use a fan or air conditioner to lower the temperature during the summer, but make sure to keep the settings on a low speed.
- Use a humidifier to keep the humidity in check during warmer months.
- In the winter, keep the air filters clean to improve airflow and use extra insulation if needed.
Conclusion
The temperature of your bedroom can have a big impact on sleep quality. Homework is key to reaching a temperature that can give you the best sleep you can get. Finding the optimal temperature and humidity levels can be a process of discovering what works best for you.