It is crucial to have a good night’s rest to maintain overall health and wellness. Many individuals, however, find it challenging to sleep, with about a third of adults failing to get adequate sleep. Improving sleep quality can be accomplished by adopting a healthier lifestyle, and one key place to start is with the temperature of the bedroom. Sleeping in a cool environment can significantly impact sleep quality. This article will discuss the benefits of sleep, why sleeping in a cool environment is essential, and ways to stay cool at night.
Sleep provides numerous health benefits, such as reducing stress, improving mood, and preventing health problems like diabetes and heart disease. However, the amount of sleep a person needs varies from one individual to another, with most adults requiring seven to eight hours of sleep daily. Getting adequate sleep is as important as the quality of sleep, and a cooler sleeping environment can lead to better sleep quality.
The reason being cool while sleeping helps people sleep better is because it affects their circadian rhythms, which are biological processes that occur each day. Research has revealed that people experience poor sleep quality in warm sleeping environments since they hinder their bodies from reducing their internal temperature, leading to poor sleep. However, being too cold can also affect sleep negatively. Scientists have discovered that people fall asleep more quickly and reach the non-rapid eye movement (NREM) stage of sleep more quickly when their skin is warm. Warming the skin can also help dilate veins, which, when combined with a cooler sleeping environment, can lead to better sleep.
The best temperature for sleeping, according to Chris Winter, MD, a sleep specialist, and president of Charlottesville Neurology and Sleep Medicine in Virginia, is 65 degrees. However, this is not the case for everyone, and some people prefer a warmer bedroom environment. Dr. Winter believes that even though some people find it easier to fall asleep in a warm environment, their sleep quality would be better in a cooler environment.
There are different ways to stay cool while sleeping, such as adjusting air conditioner settings or investing in fans to lower the temperature to 65 degrees. For individuals who find it uncomfortable sleeping in cooler environments, Dr. Winter recommends keeping the thermostat low but layering extra blankets. Another option is to invest in cooling bedding, cooling mattress pads, or cooling pillows. Alternatively, one can put their pillowcases in the freezer to cool them down.
It is also possible to cool the body temperature using a cold pack, a glass of ice water next to the bed, wearing light, breathable pajamas or sleeping naked, and using fans to maintain air circulation when the air conditioning is on.
Changing the bedroom temperature is worth considering, according to Dr. Winter, because it significantly enhances sleep quality. However, there are other ways to improve sleep hygiene that differ from one individual to another. They include:
• Having a set sleep schedule • Eliminating any distractions like bright lights, TV, or noise. • Get enough sunlight during the day • Get out of bed and relax if lying awake for over 20 minutes
Furthermore, one should avoid exercising, napping, watching TV, using electronic devices, consuming caffeine, or consuming large meals and drinks before bed.
In conclusion, sleeping well is vital for overall health, and getting adequate sleep is as important as the quality of sleep. Sleeping in a cooler environment can lead to better sleep quality, and there are different ways to stay cool at night. Changing the bedroom temperature is one of the most effective methods of enhancing sleep quality, but it is essential to consider other ways to improve sleep hygiene as well. The key takeaway is that finding the right temperature that suits one’s sleep needs can significantly enhance sleep quality and, in turn, overall health.
