The temperature of any room that you decide to sleep in has a significant influence on the quality of sleep that you will get.
Having a cool room is one of the best ways of falling asleep quickly.
The best temperature for sleep is 65°F or 18.3°C. This is not a constant figure, it typically varies from person to person. Doctors advise us to set our thermostats in the 60°F to 67°F (15.6°C to 19.4°C) to get the best sleep.
In the evening our bodies are naturally programmed to expect a dip in temperature. By having a low setting on your thermostat, it may help regulate your body temperature in a way that signals that it is time to go for bed. Such a signal prepares you to fall asleep fast and comfortably.
What is the Relation Between Sleep and the Right Temperature?
Our sleep cycle is dictated by a process known as the circadian rhythm.
It depends on the changes from light to darkness, as dictated by the sun. Another determinant is the suprachiasmatic region of the brain. The circadian rhythm is a master clock that receives cues from numerous factors in the environment as well as from our bodies.
The most significant factor is exposure to light, followed by temperature and exercise. The core temperature in our body hovers in the 98.6°F region but can fluctuate by 2°F in either direction.
The temperature drop starts around 2 hours before we go to bed, falling in line with the secretion of melatonin, the sleep hormone.
As you sleep, the temperature of your body recedes to the lowest point the next morning. This gradually wakes you up and warms you up to deal with the new day.
In essence, the body cools down for sleep by dissipating heat from its core through the process of vasodilation. The circadian cycle triggers an increase in blood flow.
Have you experience a warm feeling in your hands and feet, and then thought that your body was warm? This feeling is attributed to the above cycle.
It also explains why people who have cold feet have some trouble getting enough sleep. The process keeps on getting disrupted by the temperature changes.
Adjusting Your Room Temperature for Best Sleep
You don’t need to shiver because your body is having trouble regulating its core temperature. Doctors recommend having a low thermostat setting and adding extra blankets if your room is cold.
You can push the blankets off if you feel too warm at night.
If your room fails to cool as you get into bed, consider cool bedding. You could also cool your pillow by blowing cold air over the pillowcases.
Go for breathable sleeping attire or use fans to encourage seamless airflow in your bedroom. Do whatever you can to bring the room temperature to the 60°F area.
Temperature control works wonders for sleep!
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