If you're like most people, you probably get into bed every night. But do you ever stop to think about what makes that bed so comfortable?
Or how your mattress is affecting your sleep cycle? Well, if not, then it's time to get cozy with the temperature of your bedroom and how it can affect your quality of rest.
The ideal room temperature for sleeping depends on who you ask—everyone has different preferences when it comes to sleeping in a cool or warm environment. But there are some universally agreed upon guidelines that can help you determine what level is right for your body:
What is the best temperature for sleep?
65-72 degrees is the ideal temperature for sleep.
It's not true that cooler temperatures are better for sleep, because your body has to expend extra energy to stay warm when it's cold, and this can make you more tired.
Your body temperature will change during the night as you cycle through deep and light sleep phases. This means that even if you're comfortable in bed right now, chances are good that it won't be so cozy later on!
Is it true that cooler temperatures are better for sleep?
The answer is: no.
And yes, it's true that cooler temperatures are better for your health. In fact, according to the American Academy of Sleep Medicine (AASM), sleeping in a cooler room can help you get more restful sleep and increase your energy levels when you wake up. But here's where things get interesting: The AASM also says that as long as you're getting enough sleep—and most of us aren't—the best temperature for a good night's rest is whatever feels comfortable to you personally. That could mean anything from 55°F (13°C) down to 65°F (18°C).
How warm should I keep my room during the winter?
It’s time to get cozy. As winter moves in and the mercury drops, you may be tempted to crumple up a sweatshirt and use it as a blanket. Don’t do this! It will only make you colder, so now is the time to bring out all of your warm-weather clothes and start wearing them again.
If you live in an area where it gets really cold at night but not too cold during the day (like me), then just keep your room at whatever temperature feels comfortable when you first go to bed—60 degrees is great for me! If you have central heating or an electric blanket, that works too; just don't crank up the heat while everyone else is asleep!
The point here is: Don't turn up your furnace unless it's absolutely necessary because doing so can cost money on top of making everyone else uncomfortable with too much heat (and again…that's why we're here).
Which body temperature signals it's time to go to bed?
You've probably noticed that your body temperature drops as you sleep and rises when you wake up. But did you know that this pattern also happens during the night? Yep: You get hot, then cold, then hot again—and so on and so forth throughout the night.
The reason for this is pretty simple: As your body cools down, your brain thinks it's time to go to bed; after a few hours of restful sleep (when you're colder), your brain says "Hey! It's time to wake up!" And guess what? That feeling of being too hot in bed makes it hard for many people to fall asleep at all.
Does my body temperature change when I sleep?
The body's temperature drops when you sleep, and the most dramatic shift happens within the first 3 hours of sleep. The reason for this drop is because your body is trying to conserve energy by slowing down its metabolism and reducing bodily functions such as heart rate and respiration.
This change in temperature occurs most dramatically during the first half of the night, especially during REM (rapid eye movement) sleep—the stage where dreams occur—when it can be as much as 1°C lower than normal. For example: If you normally have a body temperature of 36°C (97°F), it may drop to 35°C (95°F) upon entering REM sleep; then it would go back up again once you leave that phase of slumber behind.
If you're having a hard time sleeping, try changing the temperature of your bedroom.
The ideal temperature for sleep depends on your body and your preferences, so there's no one-size-fits-all answer. Try experimenting with different combinations of blankets, clothes, and windows to see what works best for you. If you're having a hard time sleeping, try changing the temperature of your bedroom. It may be the key to getting better rest tonight!
So the next time you're having trouble falling asleep, try changing your bedroom temperature. If that doesn't work, don't stress! There are many other ways to help you get better sleep.
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