Alaska Sleep Education Center

Explaining the Relationship Between Sleep and Temperature

Posted by Chris Winters on Mar 17, 2021 4:20:00 AM

Woman sleeping comfortably in her bed.

The human body needs food, water, and other things to function properly and one of them is sleep. Adequate sleep is an essential part of a healthy lifestyle. The importance of a good night's sleep cannot be understated, as it plays a vital role in maintaining our physical and mental health. Scientists have gone to great lengths to prove the benefits of good sleep and the significant factors affecting it. Out of these factors, the temperature is critical as it ensures a sound and comfortable sleep.

There is nothing worse than waking up in the middle of the night due to temperature issues. Even if the temperature is perfect when you go to sleep, it can change during the night and cause discomfort, forcing you to wake up from deep sleep. Moreover, an important thing to consider is that your body temperature drops during sleep and is not the same as when you wake up.

Relationship Between Sleep and Temperature

The internal temperature of the body varies throughout the night. This phenomenon is called the circadian rhythm. As soon as you are about to sleep, the body cools down and drops to the lowest temperature till sunrise. If there is a different room temperature and your internal temperature, it will make you feel uncomfortable, resulting in you waking up from deep slumber.

The ideal range for sound sleep is 62oF to 67oF, as this temperature most accurately matches the body's internally regulated temperature. The ideal temperature for sleep can vary considering age, genetics, physical health, underlying conditions, geographical regions, etc. There is a need to constantly modify the temperature during the night to keep in sync with your internal temperature mechanisms. Smart air conditioning has proven to be beneficial in this aspect. You can utilize smart AC controllers or smart thermostats for regulating temperature at all times. Intelligent temperature triggers help maintain the perfect temperature for a comfortable sleep!

Age and Ideal Sleep Temperature

As mentioned earlier, the preference for a comfortable sleep temperature is dependent on a range of factors—one of them being age, which plays an essential role in temperature preferences throughout the day.

The perfect sleep temperature for babies ranges between 65 to 72 degrees. You can always use different hacks to put your baby to sleep. On the other hand, the best sleeping temperature for adults ranges between 60 to 67 degrees. While talking about these two age groups, it is crucial to take care of older adults' temperature preferences. The ideal sleep temperature ranges from 66 to 70 degrees for them.

5 Ways to Achieve Ideal Sleep Temperature

By adopting specific measures in your bedroom, you can maintain the ideal sleep temperature. These tips will not only help you maintain the temperature at night but also throughout the day. Let's go over them in detail!

1.      Appropriate Bedding

When it comes to bedding, the number of blankets isn't going to help. Bedding is an often-neglected part of the equation. The wrong material of the bedding can trap too much heat, resulting in increased body temperature, eventually dragging your body to the discomfort zone. Thick and quilted sheets are not going to help. A lightweight blanket during the summer months can be helpful, as a thick covering will result in overheating.

2.      Use Plant-Based Memory Foam

Believe it or not, mattresses play an essential role in regulating your body temperature. Memory foams retain the heat ejected from your body and restrict the airflow, resulting in disrupted sleep during warm weather. Plant-based memory foams have proven to help maintain the ideal temperature for sleep and give an airier feeling. Moreover, these foams are environmentally friendly.

3.      Smart Air Conditioning

If you are not using a smart air conditioner, then you are missing out on unique features big time. But don't worry, even if you don't own a smart AC, you can always make it smart. Smart thermostats and smart AC controllers help you maintain the temperature as per your desire. They provide unparalleled flexibility. The intelligent temperature triggers let you set your preferred temperature range and help you keep the ideal temperature while sleeping, having a fun time with family, or working from home.

4.      Take a Warm Bath Before Bed

Taking a warm bath before bed does sound counterintuitive, but it helps. You might feel hot while you are in the shower, but when you come out of it, you cool down quickly as the moisture on your skin begins to evaporate. This process helps you to regulate your body temperature and even triggers sleep. It is recommended to take a shower sometime before sleeping as it helps you to doze off.

5.      Plan Out Your Workouts!

Exercise is great as it also helps in improving the quality of sleep. But it is important to schedule your workouts timely as they directly affect your body temperature. As you work out, the body temperature elevates. A cooler body temperature helps you to feel calm and quiet – and primed for a good sleep while. On the other hand, elevated temperature has the opposite effect. Do not work out right before your bedtime. Space out the interval between both activities and see the results for yourself!

For sound sleep, it is vital to take all the factors mentioned above into account. Adopting the ideal sleeping temperature is one of the critical factors in ensuring that you get a good night's rest and wake up feeling fresh and bright in the morning.

If you find yourself still having sleep troubles after trying these tips, it could be a sign of a sleep disorder. If you would like to talk with a sleep specialist about your sleep issues, contact The Alaska Sleep Clinic for a free 10-minute phone consultation and let us help you decide if a sleep study may be right for you.

Finally - Sleep Consultation

Topics: trouble sleeping, Sleep Tips, temperature

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