Overly sleepy people are often jealous of those with sleep deprivation who can only dream of a good night’s sleep.
If you want to feel rejuvenated in the morning so you can spend your day, there is a very simple solution that can help you get a deep, restful sleep.
Keep reading to learn the trick to becoming someone who hits the snooze button!
For some people, sleeping every day is the end goal, while others see it as a necessary evil until the next day arrives.
But sleep is something our body needs to thrive, and it’s not just about the number of hours you spend in bed, but also about the quality of your sleep and how effective your rest time is at rejuvenating your body and mind.
Experts suggest that the average adult needs between seven and nine hours of sleep per day to keep your brain sharp and have a sunny disposition.
And a lack of quality sleep contributes to long-term health problems, like heart disease, diabetes, and depression. Sleep deprivation also weakens your immune system, making you more susceptible to infections.
The Impact of Room Temperature on Sleep Quality
Sleep quality depends on various factors, but one aspect that is often overlooked is room temperature. The temperature of your environment can greatly influence how well you sleep and your ability to sleep through the night.
You need to find the right balance between warm and cold so that your body can rest instead of having to work all night to maintain a comfortable temperature.
If it’s too hot, you’ll struggle to fall asleep and stay asleep as your body struggles to lower its core temperature.
And if it’s too cold, your muscles contract, making it harder for you to relax into a deep sleep.
If you shiver or feel cold in bed, your sleep will also be fragmented as your body works harder to stay warm.
Science and Sleep Temperature
Experts say that the ideal room temperature for most people to sleep is between 15 and 19°C.
Your body’s core temperature naturally drops as you prepare to go to sleep and rises again when it’s time to wake up. By matching your environment’s temperature to your body’s natural cooling, you create optimal conditions for a deep, restorative sleep.
During different stages of sleep, especially in deep sleep and REM sleep, your body loses the ability to regulate temperature as effectively. Therefore, external temperatures – too hot or too cold – can disrupt these critical rest phases.
And melatonin – the hormone that makes you feel sleepy – is also influenced by temperature. A cooler environment promotes melatonin production, signaling your body that it’s time to rest. This makes it easier to fall asleep when the room is cooler than when it’s too warm.
Tips for Better Sleep Temperature
Creating the perfect sleep environment involves more than just setting the thermostat. Here are some ways to optimize the temperature in your bedroom for a good night’s sleep:
- Bedding and blankets: Breathable materials – like cotton or linen – allow air to circulate, preventing you from overheating at night. Heavy or synthetic materials like polyester can trap heat and moisture, making it harder to regulate your body temperature.
- Invest in a quality mattress: Some mattresses retain heat, which can disrupt sleep. Memory foam mattresses, for example, are notorious for trapping heat, although newer models now contain cooling gel layers. Consider investing in a mattress that promotes airflow and stays cool throughout the night.
- Wear comfortable, lightweight sleepwear: The clothing you wear to bed can also affect your body temperature. Breathable fabrics like cotton or moisture-wicking materials are best for maintaining a comfortable sleep temperature. Avoid heavy, insulating pajamas unless the room is unusually cold.
- Avoid using fans: One of the main reasons people use fans is to regulate room temperature, especially during warmer months. However, they only move air around the room and do not lower the room temperature. On particularly warm nights, a fan may not be enough to cool your body to a comfortable temperature, causing you to overheat and wake up sweating. But if the room is already cool, a fan blowing air directly on you can also lead to feeling too cold, causing you to wake up shivering in the middle of the night.
If you’re one of those people who find comfort in the soothing sounds of a fan, here are some alternatives that do not affect the temperature of your room.
- White noise machine: These devices produce calming sounds like rain, wind, or ocean waves, creating a serene environment that promotes better sleep. If you have a voice-controlled virtual assistant at home, ask it to play sleep sounds at a specific time.
- Humidifier or air purifier: If dryness is an issue, using a humidifier can restore moisture to the air, preventing the dehydration that fans can cause. Both devices are quieter than most fans and can contribute to a more peaceful sleep environment.
Sleep is one of the most vital functions of the human body, allowing it to both mentally and physically recover and rejuvenate. It’s important to prioritize so you can wake up feeling fresh and recharged!
What tricks do you have to help you sleep through the night? Share your thoughts with us and share this story so we can hear from others!
