The Effect of Ambient Temperature on Sleep Quality
Finding the ambient temperature that is comfortable for sleep can be difficult. The right temperature can make a big difference when it comes to the quality of sleep. Studies have suggested that extreme temperatures, either too hot or too cold, can throw off our natural rhythms and reduce the quality of sleep. In general, it’s important to find a temperature that is neither too hot nor too cold can help you to have a better sleep.
The National Sleep Foundation recommends a room temperature between 15 – 20°C (59 – 68°F) for most adults as the optimum temperature for sleep. People may feel comfortable sleeping at temperatures slightly higher or lower than the recommended range. It is also important to note that bedrooms with air conditioning units tend to maintain a temperature that is more favorable for sleeping.
Those struggling to achieve restful sleep should pay special attention to their bedroom temperatures to see what works for them. By maintaining a cooler bedroom environment, as well as relying on natural items such as blankets and sheets, people may achieve a more restful night’s sleep.
Sleeping in Hot and Cold Room Temperatures
Most sleep studies have shown that sleeping in too hot or too cold of a room temperature can affect the quality of sleep. Too warm of a temperature can cause the body to struggle while trying to cool itself down. Too cold of a temperature can make it challenging to settle into deep REM sleep due to shivering and uncomfortable tossing and turning.
Based on research, people tend to get the best sleep in cooler environments. Therefore, most people should aim for room temperatures that are between 15 – 20°C (59 – 68°F). It may be necessary to play around with the temperature to find the perfect spot, as certain body types may require a slightly cooler or warmer environment than the suggested range.
Noise and Light Impact Sleep Quality
Temperature isn’t the only factor when it comes to achieving a good night’s sleep. As mentioned before, noise and light can also impact the quality of sleep. If the temperature of a room is perfect but there is constant noise and bright lights, these factors will still compromise sleep quality.
The same goes for the opposite. It is possible to have a restful sleep in a slightly warmer or cooler temperature environment if there is no noise and light. People who have to use noise machines or eye masks to sleep should pay attention to what temperatures they are sleeping in to make sure the environment isn’t negatively impacting their sleep.
Noise can be controlled by using earplugs, turning off electronics and other devices that may generate noise, and listening to white noise. For light reduction, people can get blackout curtains, use eye masks, and keep electronics away from the bed.
Controlling Temperature to Achieve Better Sleep
People should pay close attention to the temperature they are sleeping in and determine whether it is impacting the quality of their sleep. The following items can help to maintain a bedroom environment that is conducive to achieving a better night’s rest:
- Invest in a reliable air conditioning unit
- Use additional blankets or sheets to generate more heat in cooler temperatures
- Set the thermostat to a slightly cooler temperature
- Install blackout curtains
- HEPA air filter to purify the air
Conclusion
Ultimately, the ambient temperature of a room is one of many factors that impact sleep quality. People should strive to find the ideal temperature range that is comfortable for them and stick to it. This will also vary by individual, so playing around with the temperature to find the most comfortable spot may be necessary. Controlling noise and light can also help achieve a good night’s rest.