Our natural sleep cycle is regulated by an internal clock. This internal clock is known as your circadian rhythm. This “clock” is aligned based on light and dark cycles outside. The brain uses these signals as a way to know when to shut it down and when to wake up. The brain’s hypothalamus is the area that regulates the body’s sleep and wake cycle. A range of factors can influence when it activates. This includes light exposure, exercise, and even temperature.
How does temperature play a role? Well, our core body temperature sits at around 37 degrees Celsius. However, it tends to fluctuate around 2 degrees throughout the night. Your body begins to drop your core temperature starting around the time you are going to sleep. This is subsequently also when your body starts to release your body’s natural sleep hormone known as “melatonin.” Throughout your sleep, your body temp continues to decrease. Eventually, it reaches the lowest resting temperature in the early stages of the morning. It then increases gradually as time goes by.
The body lowers its core temperature by redirecting the heat from the core to other areas. This is a process that your body goes through known as “vasodilation.” Your internal clock gives the signal to start boosting blood flow to your extremities. This is typically why a lot of people note they experience more warmth in their hands and feet. This is something that confuses people as they assume this means they are getting hotter. When in fact, your core temp is dropping. It is true however that those with colder than normal feet could be at an increased risk for having sleep-onset insomnia because the process is disrupted. A lot of people use our sleep gummies to help their sleep.
How to Optimise Temperature To Give Yourself The Best Sleep
This is why it’s so important to optimize your bedroom temperature. It’s needed to ensure your body can go through the vasodilation process uninterrupted. Having your bedroom too cool or too hot can disrupt it. You’ll want to ensure it’s optimized for quality sleep.
You can do wonders by paying attention to the temperature in your bedroom.
Why Does Temperature Matter for Sleeping?
Setting your thermostat anywhere from 60 to 72 degrees is going to be the ideal temp for your bedroom. This can create an optimized environment for your body to achieve the right core temperature. This is the ideal range because there is a lot of variance in our core body temps. Our bodies are all different and having a cooler environment is one of the best ways to promote a drop in core temperature which can improve your quality of sleep.
As it gets darker and darker outside, your body starts to actively produce melatonin. This is your body’s natural sleep hormone. It’s the hormone that is responsible for regulating your sleep. As this hormone gets made, it effectively relays a signal to your brain that it’s time to get some shuteye. Likewise, when the body stops producing melatonin, it signals that it’s time to rise out of bed. The cooler your bedroom is, the more melatonin production will occur. This can help you not only fall asleep quicker but also keep you sleeping deeper for longer.
What’s The Optimal Room Temp for Sleep?
The majority of research shows that the bedroom should sit anywhere from 16 to 18 degrees Celcius. This is typically the best temperature to set your room at because it helps you lose more body heat naturally throughout the night which inherently helps you maintain a deep sleep.
The temperature in your bedroom is not the only thing that you need to worry about. You also need to think about the temps underneath your clothing. Ideally, you want the temperature to sit around 27 and 32 degrees Celcius.
You also need to monitor the humidity in the room. Having humidity levels too high can be destructive to the quality of your sleep. Not only can it keep you from getting to sleep, but it can cause you to wake throughout the night too.
It’s also important to know that your preferences will also play a role. Also, the time of the year can play a factor too. The majority of people are more tolerable to higher temperatures when it’s summer time much more than in winter. Likewise, a lot of women prefer a hotter bedroom than men.
You may want to try out different clothing, temperatures, and even humidity levels to see what works best for you.
Is The Ideal Sleeping Temperature Different For Different People?
The majority of people have their ideal sleeping temperature within several degrees. This range typically defers from person to person. What’s perfect for you may be completely different for someone else.
Likewise, your preferred temp can drastically change as you age. When you age, you tend to have the fat layer underneath the skin thinning out. This layer is typically good for insulation. Because of this, you could find your perfect temperature to be very different as you get older. The range will likely decrease.
How To Sleep When It’s Super Hot
Trying to get to sleep when there’s a heatwave going on can be very difficult. A lot of people will find it increasingly difficult to fall asleep when they are too hot.
However, there are good things you can do to improve the temps in your room. You can cool yourself down with a few techniques. Here are some of the best tips for cooling yourself down when it’s hot in your bedroom.
One of the best things you can do when it’s very hot in your bedroom is to leverage your freezer. You can do this by stashing your sheets in the freezer for a couple of minutes while you take your shower. Don’t leave them in for too long. Leave them in for long enough to get your sheets cold. While the sheets won’t stay cold throughout the night, they can help you initially fall asleep which sometimes is all you need.
There’s no reason to stop there. You can also freeze some bottles of water and leave them by your feet while you are sleeping. If you are worried about having the water bottles melt and sweat water onto your bed, you can always use one that is better insulated.
- Bowl Of Ice and a Fan
You can also grab some ice from your freezer and use it to cool you off. Believe it or not, but if you position a bowl of ice next to you and aim a fan at it, you can create a chilling breeze that will keep you nice and refreshed at night. This can be a good way to create the same effect as an air conditioner without the added expense. There are also a number of sleep aids that can help.
- Get Blinds
One of the things you need to do is figure out what the sun is doing in the morning. You want to figure this out because you can determine the right window solutions to use. If you are someone that wants to wake up early, you can always open some of your blinds so natural sunlight hits your face. However, during the daytime, it’s time to shut them. Not only do you want to keep light from distracting you while you sleep, but you also want to keep heat from getting inside. Using quality blinds and shades can be a good way to keep out excess heat which can warm up your bedroom to uncomfortable temperatures.
- Create A Breeze
If you want to improve temps in your room and you don’t have a fan or A/C, you could always open your windows. Try to hang a damp towel over your open window.
This will pass the air through the damp towel and create cooler air. This can give you a wind chill that will keep you much more comfortable than you would be if it were just hot air passing through. This and some meditation can help sleep significantly.