Does temperature affect sleep quality? Everything you need to know
Although it’s not as easy as turning down the thermostat or putting on an electric blanket, temperature has an impact on how well you sleep. Your personal tastes, the events in your life, and even where you live might affect the optimal temperature. We’ll discuss every aspect of how temperature impacts sleep in this piece, including how much an air conditioner or an open window can boost your core body temperature while you’re dozing off.
How does temperature affect your sleep quality?
Depending on the individual and the time of day, temperature may have a variety of effects on sleep quality. Depending on the season, it might also affect your ability to go to sleep or remain asleep.
In general, lower temperatures are more conducive to sleep than higher ones. People who live in hot climates or who have problems sleeping because of hot flushes or other heat-related disorders should be particularly aware of this.
There was no discernible difference in how long it took participants to fall asleep when comparing warm to chilly temperatures, according to a Duke University study that showed individuals were more likely to report feeling drowsy when their rooms were cooler. Researchers from Harvard Medical School discovered in another study that individuals often wake up sooner in the summer due to increased heat exposure throughout the night. According to some research, variations in ambient temperature may mess with circadian rhythms, so keeping your bedroom chilly enough can assist regulate these cycles and enhance general health.
Are some people more susceptible to temperature fluctuations than others?
You’ve probably observed that some individuals are more sensitive to temperature fluctuations than others. While some individuals can sleep at a variety of temperatures, others need a certain temperature to fall asleep quickly. When searching for strategies to enhance your sleep quality, it’s crucial to remember that a number of elements, including temperature, impact our ability to fall asleep and remain asleep.
What temperature is best for sleeping?
The National Sleep Foundation states that 68 degrees Fahrenheit (20 degrees Celsius) is the optimal sleeping temperature. You may want to increase the temperature a few degrees if you’re a woman since your body temperature normally reduces when it’s time to slumber. When it’s time for bed, if your room isn’t chilly enough, consider changing your thermostat. You may also use an electric fan or humidifier as necessary.
Why does a chilly room make you sleep more quickly?
Your body temperature begins to decrease as you go off to sleep. This contributes to your ability to nod off and get asleep. Your body will take longer to attain its ideal sleeping temperature if your environment is chilly, which will slow down this process.
Animals have been well examined for this: According to research, mice housed at higher temperatures were more likely to wake up during their regular sleep cycles than mice kept at lower temperatures, but both groups generally had about the same levels of REM sleep, which is the kind linked to dreaming and memory consolidation. Another research in PNAS discovered that when rats attempted to sleep in warmer environments, their bodies produced more corticosterone (a stress hormone), which made it harder for them to fall asleep than when they lived in colder situations.
Can I open a window or turn the air conditioner down to obtain a decent night’s rest?
You’ve undoubtedly heard that you can fall asleep better if you open a window to allow in cold air. Although this is the case, the solution does not simply include opening the window and crossing one’s fingers. Your body’s internal temperature may be affected by the outside temperature. It could initially make you feel colder, but later make you wake up since your body has to reacclimate to its environment.
Additionally, there won’t be much of a difference between keeping all of those windows closed and running fans all night long if you reside somewhere that gets really hot during the summer. And even if there were a benefit to utilizing fans instead of air conditioners or open windows, they’d still be poor alternatives since they’re loud and won’t deter pests.
Do sheets and blankets affect your body’s temperature?
You may be thinking, “Can sheets and blankets help me control my body temperature?” and the short answer is they can. Heat-absorbing fabrics are used to make blankets and sheets. This implies that if you’re chilly, covering your body with a blanket will prevent the heat from your skin from escaping into the air around you. On the other hand, utilizing a sheet as a partition between oneself and another person prevents them from overheating when it’s hot outdoors.
Even though it might seem obvious that covering up with blankets or sheets would make sleeping more comfortable by keeping out drafts, there are other advantages as well: studies have shown that people who sleep under covers tend to get better-quality sleep than those who don’t—and even better sleepers than those who use multiple layers of blankets.
Is it OK to use an electric blanket or heating pad to increase my body temperature while I sleep?
It is OK to use an electric blanket or heating pad to increase your body temperature while you are sleeping. It’s crucial to remember that if done incorrectly, this may be dire. If you do want to use one of these devices, make sure it is on low heat and positioned under the mattress, so it won’t burn you or harm your linens.
Sleep quality is impacted by temperature. However, it’s crucial to discover what functions best for you. Try monitoring your temperature before bedtime and making the appropriate adjustments if you’re having difficulties falling asleep or staying asleep at night.