Getting a good night’s sleep becomes more challenging as we age. One key factor that can greatly impact the quality of our sleep is room temperature. Dr. Kelvas explains that when the room is too hot or too cold, it can disrupt our body’s hormone regulation, leading to sleep disruptions. To ensure a peaceful night’s sleep, it is recommended to keep the room temperature between 60 °F (15.5 °C) and 68 °F (20 °C), according to the Sleep Foundation.
How Room Temperature Affects Sleep Stages
Our body’s temperature plays a vital role in our sleep stages. Approximately two hours before we fall asleep, our core body temperature begins to drop, signaling the onset of sleep. A cool room helps facilitate this process by increasing the production of melatonin, the hormone that promotes sleep, as noted by Dr. Valerie Cacho.
On the other hand, a warm room can negatively impact important sleep stages such as REM sleep, where dreaming occurs, and slow-wave sleep (SWS), which is crucial for physical recovery. Higher temperatures can increase wakefulness and disrupt the continuity of our sleep.
Additional Benefits of Sleeping in a Cooler Environment
Maintaining cooler room temperatures while we sleep offers more benefits than just better sleep. Research suggests that a cooler environment may activate brown fat, which burns more calories. This may aid in weight management and potentially reduce the risk of metabolic conditions such as type 2 diabetes. Moreover, sleeping in a cool room allows us to fully tap into all restorative stages of sleep, which are essential for our overall health and well-being.
Tips for Those without a Thermostat
Not everyone has the luxury of having a thermostat to control room temperature. However, there are simple habits we can adopt to help lower our body temperature and enhance sleep quality. Taking a warm bath or shower before bed can help relax our body and lower body temperature, preparing us for a restful sleep. This practice can be especially beneficial for those who do not have the means to adjust the room temperature directly.
By paying attention to the room temperature and adopting habits that support a cooler sleeping environment, we can significantly improve our sleep quality. So, let’s commit to creating a sleep-friendly atmosphere and aim for better sleep and improved well-being.
