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What’s the best temperature setting for sleep?
Quality sleep is essential for the human body to function properly. Lack of sleep, disruptions at night and poor sleeping patterns significantly affect how you perform your daily routine. Sleeping allows your body to heal, regulate metabolism, and strengthen your memory. Poor sleeping habits contribute to a wide range of health problems.
It surprises many people to learn that their home environment can play a significant role in contributing to their quality of sleep. Extreme temperatures during the summer and winter months can make sleeping unbearable. In fact, even slight temperature differences can impact your quality of sleep. This means that finding the best home temperature is crucial for promoting better sleep.
Role of your circadian rhythm and body temperature in sleeping
The suprachiasmatic nucleus (SCN), located within the hypothalamus of your brain, is responsible for regulating your circadian rhythm. Circadian rhythm is a naturally occurring process that helps determine your sleep-wake cycle.
Both environmental and personal factors can affect your circadian rhythm. Sunlight is the most significant environmental factor since light, darkness and heat exposure can affect your quality of sleep. Personal factors, such as exercise, have also been shown to influence your circadian rhythm.
When the SCN is activated at night, it signals your body to produce the hormone melatonin. Melatonin helps induce sleep by slowing your metabolism and lowering your blood pressure.
During this process, your blood vessels expand and dilate, which increases blood flow to the surface of your skin and helps your body shed heat. Hot and cold climates can disrupt this process, making it more difficult to sleep.
What is the best room temperature for sleeping?
Incorrect temperature settings can cause you to shiver or sweat at night. Sleep experts recommend keeping your bedroom temperature around 65° F (18.3° C) for optimal sleep.
This range can vary slightly from person to person, however, depending on factors such as age.
Best room temperature for infants
It can take up to 11 weeks before babies are able to regulate their core body temperature the way that adults can. As such, babies need a slightly warmer room temperature, typically between 65-70°F (18-21°C).
Babies are also more susceptible to temperature changes because of their smaller size.
Parents should closely monitor their baby’s temperature by touching their baby’s stomach and back at night to assure their baby isn’t overheating. This action is essential because excessive warmth is a risk factor for sudden infant death syndrome (SIDS).
Best room temperature for seniors
Seniors also require slightly higher temperatures than younger adults. As we age, our bodies become less responsive to temperature changes, making it more difficult to differentiate between hot and cold. An overly chilly room can result in health complications, particularly if seniors have an underlying health condition such as thyroid disease or diabetes. The ideal temperature for seniors is 68-74°F (20-23°C).
Warm temperatures
Rooms that are too warm can be problematic as well. An overly warm temperature setting can make it difficult for your body to shed excess heat. Instead of enjoying quality sleep, you may end up tossing and turning throughout the night, causing daytime fatigue.
Cool temperatures
Cooler temperatures don’t tend to have a significant impact on your quality of sleep. However, they can interfere with other body functions and lead to illnesses such as flu or pneumonia.
Tips for optimizing your home temperature for better sleep
- Install a programmable thermostat. A reliable thermostat allows you to set the ideal temperature for sleeping at night.
- Turn on the AC. The AC helps regulate the temperature and maintain high indoor air quality.
- Check your bedding. Your bedding needs to be breathable and well-insulated during winter, and lightweight in summer.
- Avoid stimulants before bed. Caffeine and blue light from screens interfere with circadian rhythm leading to insomnia and restlessness.
- Consider your clothing. Pajamas should be breathable, stretchable, and light or heavy, depending on the season.
A pleasant environment is critical during sleep, and the right temperature plays a significant role in achieving this good rest. Maintaining your home’s ideal temperature can help you fall asleep faster, enjoy quality sleep, and improve your overall health.
