Cooler temperatures are more conducive to sleep. The body’s natural temperature decreases as it enters sleep and rises once awoken. While the preferred temperature may vary by a few degrees from person to person, sleep experts unanimously recommend that the ideal bedroom temperature for sleep is somewhere between 60 to 67 degrees Fahrenheit. Those who sleep in cool environments tend to sleep better and are also more alert the next morning.
Research suggests that the temperature of your bedroom significantly impacts your quality of sleep. If the bedroom temperature is too hot or cold, it will mostly likely lead to sleep disturbances, thereby affecting the crucial sleep stages the body must go through in order to feel fully rested and adequately recovered in time for the morning.
Here are five things that you can do to reach the optimum temperature for sleeping:
1. REGULATE TEMPERATURE
Use heating and air-conditioning to regulate room temperature and humidity so as to encourage your body to rest. You can also regulate the temperature by simply wearing socks on your feet during colder times, or wearing light breathable fabric (or maybe nothing at all) during warmer times.
2. CHANGE YOUR BEDDING
As the seasons change, make sure your bedding does too. Make sure your bedding suits the current season’s weather, whether it be lightweight bedding in the summer or a heavier, more insulating comforter in the winter.
3. APPLY WINDOW TREATMENTS
The most economical way to control temperature is to use blackout curtains. Whether it be cold winter air or warm summer heat, blackout curtains help regulate room temperature by keeping outside elements where they should be - outside of your home, and bedroom.
4. TAKE A SHOWER (OR BATH!)
Depending on the ambient temperature, a warm bath or cool shower can help your body more easily adjust itself and ease into sleep.
5. AVOID LATE NIGHT WORKOUTS
Avoid doing any strenuous activities a few hours before bedtime, as exercise raises the body’s internal temperature and can make falling asleep more difficult.
