Are you having trouble getting a good night’s sleep? Believe it or not, the temperature of your room can have a significant impact on your ability to fall asleep and stay asleep. To help you achieve perfect comfort even overnight, Rusk Heating & Cooling discusses the best temperature for sleeping and what steps you can take to improve the quality of your sleep.
What is the Best Sleeping Temperature?
A room that is too hot or too cold isn’t conducive to a good sleeping environment. While each body is different and everyone has their own unique preferences, keeping the air temperature between 60 and 67 degrees generally creates an ideal climate for good sleep among adults. For babies and small children, the best temperature for sleeping goes up a few degrees to 65- 70 degrees.
Studies show that temperature problems can lead to sleep troubles, including waking up, difficulty falling asleep, and sleep that is less restful.
- If you sleep in a room that becomes uncomfortably cold or warm, waking up during your sleeping hours is more likely.
- Being exposed to too much heat or cold air while sleeping decreases rapid eye movement sleep and increases wakefulness.
- A room that is too hot or humid increases difficulties falling asleep and staying asleep, while leading to restlessness while sleeping. Heat causes the body’s temperature to increase, which disrupts your sleep cycle and the thermal-regulation process that occurs when falling asleep.
- Sleeping in a room that is too cold is less disruptive than in a room that is too hot but it can still be problematic. Cold air constricts blood vessels, causes shallow breathing, and kicks the cardiovascular system into gear to increase body temperature.
More Tips for Better Sleep
As mentioned, everyone’s preference is different, and the best temperature for sleep can actually change with age. If you’re having trouble finding the optimal sleep temperature using your thermostat, these additional tips can help you find your comfort zone.
- Use performance bedding which wicks moisture away from the body. These materials can also help move heat away from your body so you feel cooler while in bed.
- If you get too hot while you sleep, try placing a gel mat over your mattress. This material is designed to lower your body temperature cool and help you stay cool.
- Keep a fan in your bedroom. If you start to feel too warm, turn on the fan to cool down your room.
- Caffeine and foods high in sugar can increase body temperature. Avoid consuming these items later in the day.
- Wear appropriate pajamas for the season.
- Change bedding according to the season, using lightweight, breathable sheets and blankets for warmer months and heavier bedding when it’s colder.
- Keep blinds closed in the bedroom during the daylight hours to avoid heat gain.
- If you’re too hot while sleeping in the summer, move to lower levels of the home that typically stay cooler.
- Open a window to improve ventilation and eliminate stuffiness.
- If your bed feels too cold on a winter night, add a hot water bottle between your blankets before turning up the thermostat.
- Try taking a warm bath within a few hours of bedtime to encourage your body to experience a natural cooling effect.
- Practice good sleep hygiene, following the same routine each night to help your body set its biological clock.
Gain Better Comfort Over Night
No matter what the best temperature for sleeping is in your family, a reliable heating and cooling system will help you maintain ideal conditions and improve your sleep quality. Contact Rusk Heating & Cooling today to schedule heating and air conditioning services