for sleep When we fall into a deep sleep at night, our body temperature also drops.
To accommodate your lower body temperature and to make sure that you sleep more comfortably, it is ideal that you sleep in a cool room. That is not to say that your bedroom should be cold.
Let’s find out more.
The best temperature for sleep
The ideal temperature for a good night’s rest is around 18 degrees Celsius. This all comes down to the body’s internal temperature regulation.
Keep in mind that your body will not maintain the same temperature throughout the day. There will be fluctuations. When you go to bed, the temperature continues to drop until around daybreak when it reaches its lowest. This is called the circadian rhythm.
When the temperature in your bedroom is not ideal, your circadian rhythm is affected which will disrupt your sleeping. The bedroom temperature is, therefore, a huge factor affecting the quality of sleep.
When the temperature for sleep is too hot
When the room temperature at night is above the ideal 18 degrees Celsius, then you may notice that you don’t sleep very well. This is because the high temperatures affected your circadian rhythm and affect your rapid eye movement sleep or the slow-wave sleep.
The result is poor quality sleep as you will likely have to wave up.
When the temperature for sleep is too cold
When the bedroom is too cold, your body’s temperature will fall faster than usual. This will also affect your sleep quality and cause sleep disruptions throughout the night.
Just like very warm temperatures will affect the circadian rhythm, so will very cold temperatures.
Tips for adequate and deep sleep
Our bodies require good sleep for proper functioning. It is important therefore that you ensure that your bedroom is accommodating for good quality and deep sleep.
Here are a few things that you can do.
1. Regulate Room Temperature
The goal here is to set up the bedroom temperature to remain between 15 degrees Celsius and 19 degrees Celsius. If you have a home thermostat, you can input settings to drop the temperature to the required range when it’s time to sleep.
When the temperatures are warm such as during the summer seasons, you can run an air conditioner.
Check the temperatures before going to bed and open the windows in case they rise above the ideal temperatures.
2. Use seasonal beddings
The type of beddings that you use during the cold months will not be ideal for the warm months.
When the temperatures drop, you will need to use warmer bed sheets to keep your body temperature from plummeting too fast and interfering with your sleep cycle.
The opposite is also true. When the temperatures rise during the summer months, you may need to use a light blanket to prevent your body temperature from rising when having your sleep.
3. Stay away from caffeine
Caffeine is psychoactive active that interferes with the body’s circadian cycle. This is because it causes you to remain active even during a time that you should be asleep.
Instead, focus on drinks that have very low caffeine or even de-caffeinated drinks.
Final thoughts
Sleep is a crucial element to ensure overall health and wellbeing. A lack of sufficient sleep can place us at risk of serious health issues such as heart disease and obesity. By maintaining proper temperatures, we can enjoy a deep and satisfying sleep every night.
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 10 years. Together with the Core Health Coaching Team, he takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
Ready to feel and look your best? Come in for a FREE chat and see how we can transform your life. Call 0406 451 907 or email Cameron at cameron@corehealthcoaching.com.au
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