Sharing a bed with another person can be tricky right? Sometimes your slumber can be hindered because your sleeping partner has different preferences than you when they sleep.
Some like to only have a sheet and a thick blanket, while others like to have 10 blankets piled on top of them. Some people like to have the room pitch black, while others prefer a night light on. Some people like to keep their room nice and warm, while others prefer a small chill in the air. The one factor that seems to affect how people sleep the most, however, is the temperature of the room. Are you an advocate for sleeping in Antarctica or the Caribbean in the blazing summer months?
Finding the ideal temperature will help you sleep longer and be able to feel more rested. Trying to sleep while it is too hot or too cold can be difficult. There are different times of the year where people may try to be more frugal with their money in regards to regulating their house temperature. You may try keeping it as low as possible in the winter months, and as high as possible in the summer months. This however, can cause problems for you regarding your sleeping habits. For most people, there is an ideal temperature setting that will allow them to achieve their ideal night’s rest.
Research has shown that the optimal temperature for the bedroom while sleeping is 60-67 degrees Fahrenheit. Before you go to sleep, your body’s internal temperature will start to drop. This drop will help promote your body into a deep and continuous sleep. It allows our bodies to conserve energy. If your room is cooler, your body won’t have to work as hard to lower the internal temperature, and the process will happen quicker than if your body is forced to work overtime to lower its temperature.
When a room is cooled down, your body is ready to begin the sleep process quicker. Your eyes will become tired and ready to be closed for the night. Otherwise, if your room is kept warmer than the recommended temperature, it can lead to restlessness and has the potential to affect your quality of REM (rapid eye movement) sleep. The REM cycle is when dreaming occurs. If your body is struggling to reach the optimal temperature due to your environment being too hot or too cold, you will not be able to enter into as deep of a sleep. The quality of your sleep severely goes down if the body struggles to maintain its temperature. If your room is above the recommended 67 degrees Fahrenheit, your body has to work overtime to prevent itself from overheating. To do this, the body will expand the blood vessels, which causes your blood pressure to drop, which in turn leads to lower levels of oxygen in the blood that is being carried throughout your body. This will have a negative effect on your quality of sleep.
Perhaps it will be helpful to think of your room as a cave. The area should be quiet, cool, and dark. This will provide you with the best chances of getting enough rest. You should reserve your bed for sleeping and sex only. This will help train the brain to know that when you get into bed, it isn’t time for TV, phones, laptops, or tablets. The brain needs to associate the bed with resting. Keep the electronics out of the bedroom.
If you are prone to struggle with sleeping, try placing a hot water bottle near your feet or wearing socks. Having the hot water bottle or socks will help dilate your blood vessels faster and will push your internal thermostat to a far more ideal setting.
It is so important to find the ideal temperature that works best for your body. Try out a few different degree options and keep track by taking notes on how your sleep cycle goes, how quickly you go to sleep, and how refreshed you feel when you wake up. To help keep your room cool, try closing the blinds during the day to keep the sun out of the room. Once the sun has gone down, you could try opening a window to allow some fresh cool air to come into your room. This will only work if the outside temperature is lower than the temperature in your house. Ceiling fans and portable fans are a great option to help cool an area. Sleep with your bedroom door open. This will allow air that is circulating throughout the house to come into your room. If you have a closed door, you are blocking out any chance for fresh air to come in, instead you are just recirculating the air that has been in there all night.
If you have a baby or toddler that you are getting to bed, it is wise to warm the room up a little bit more. Temperatures between 65 degrees and 70 degrees Fahrenheit will work great. Make sure you keep the crib or bed away from any windows or fans. It is important to try to keep the temperature at a consistent degree.
There are a couple of suggestions to follow to help ensure your body can get in the relaxation zone and enter the sleep cycle that it needs. Remember that heat rises, so take that into consideration when choosing bedroom locations. If bedrooms are on an upper level, make sure to adjust for the temperature increase. Bedroom fans and ceiling fans will be useful for these types of rooms.
When your body struggles to reach the desired temperature you will not be able to get into as deep of a sleep. Therefore the quality of your sleep will drastically go down as the body tries to maintain its optimal temperature level. If your room is too hot, anything above the recommended number, your body will have to work double time to keep it from overheating. To prevent overheating, the body will expand the blood vessels. This will cause your blood pressure to drop, which will lead to lower levels of oxygen in your blood. This will have a negative effect on your sleep.
Let’s face it, we all need a good night’s rest. We need to wake up in the morning feeling refreshed and ready to start our day. If we can optimize our sleeping conditions, and allow our body to get into a deep sleep quickly, we will experience the optimal night’s rest.
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