Sleep quality is critical to your overall well-being. It affects your mood, energy levels, and cognitive performance during the day. Several factors can impact your sleep quality, one of which is temperature.
A high ambient temperature during sleep can cause sweating in bed, and a low temperature can cause you to shiver, thus, making it difficult to sleep, eventually leading to poor sleep quality.
In this piece, we will explain what the ideal temperature for sleeping is, and how temperature can affect your sleep quality?
How Does Sweating Affect Your Sleep?
Sweating is a natural process that helps regulate body temperature. When you’re too warm, your body sweats to cool down. However, when you’re sleeping, sweating can be a nuisance. It can make your sheets and pillows damp, causing discomfort and disrupting your sleep.
Sleeping in a room that is too warm can cause sweating, making it difficult to fall asleep and stay asleep. The ideal temperature for sleep is between 60-67 degrees Fahrenheit (15.5-19.5 degrees Celsius), according to the National Sleep Foundation. You can use a thermostat or a fan to regulate the temperature in your room.
If you wake up in the middle of the night sweating, try changing your bedding. Choose breathable, moisture-wicking materials such as cotton or bamboo. You can also try using a cooling mattress pad or pillow to help regulate your body temperature.
How Does Shivering Affect Your Sleep?
Shivering is a response to being too cold. When your body temperature drops, your muscles contract and relax rapidly, generating heat. However, shivering can also be uncomfortable and disruptive to sleep.
If you wake up in the middle of the night shivering, try adding layers to your bedding. Choose warm, insulating materials such as wool or flannel. You can also try using a heated mattress pad or a hot water bottle to help regulate your body temperature.
What Experts Say About the Ideal Temperature For Sleeping?
Research has shown that the optimal temperature for sleep is between 60-67 degrees Fahrenheit (15.5-19.5 degrees Celsius). This temperature range is most conducive for sleep because it helps your body regulate its internal temperature, which is necessary for restful sleep.
At this temperature range, your body is not too hot or too cold, which makes it easier to fall asleep and stay asleep. Additionally, sleeping in a cool room helps you get into a deeper sleep, which is essential for allowing your body to repair and rejuvenate itself.
It’s important to note that the optimal temperature for sleeping can vary from person to person. Some individuals may prefer a slightly warmer temperature, while others may prefer a cooler one. Factors such as age, weight, and health can also affect your preference for temperature while sleeping.
Top Benefits of Knowing the Ideal Temperature for Sleeping
Knowing the ideal temperature for sleeping can have many benefits that can improve your overall sleep quality and, in turn, your health and well-being. Here are some of the top benefits of knowing the ideal temperature for sleeping:
#1 Improved Sleep Quality
If you sleep in a room with an optimal temperature range, you can sleep quickly, stay asleep longer, and also experience deeper sleep. You will also find that your sleep was a restful one.
#2 Increased Energy and Alertness
If you get enough quality sleep, it can increase your energy and alertness and allow you to improve your productivity. You will also feel improvement in your focus levels as well.
#3 Improved Mood
Quality sleep can improve your mood, reduce stress and anxiety, and help you feel more relaxed and calm.
#4 Better Physical Health
Having good sleeping habits is something that is going to better your physical health as well. It will build your immune system and give you a healthy weight gain. It will also lower the risk of chronic diseases such as diabetes and heart disease.
#5 Improved Mental Health
Quality sleep can also have a positive impact on your mental health, including reducing symptoms of depression and anxiety and improving mental well-being.
#6 Increased Productivity
Improved sleep quality can increase your productivity and efficiency throughout the day, allowing you to get more done in less time.
#7 Better Relationships
Good sleep habits can improve your relationships with others by reducing irritability, improving communication skills, and increasing overall emotional stability.
Conclusion
Temperature plays a significant role in sleep quality. Sweating or shivering can disrupt your sleep and make it challenging to fall asleep and stay asleep. You can use a thermostat or a fan/heater to regulate the temperature in your room. The ideal temperature for sleep is between 60-67 degrees Fahrenheit (15.5-19.5 degrees Celsius).
Additionally, you can choose breathable, moisture-wicking materials such as cotton or bamboo for your bedding and warm, insulating materials such as wool or flannel for colder nights. By regulating the temperature in your sleep environment, you can improve your sleep quality and wake up feeling refreshed and energized.
