Nobody can sleep well at night if their room is too hot or too cold. Hot temperatures make you toss and turn, while cold temperatures leave you shivering. Disrupted sleep leaves you feeling fatigued, unfocused, and moody. If you find yourself frequently waking up throughout the night to adjust your covers, it is time to reevaluate what temperature you’re keeping your bedroom at.
According to statistics, most adults will feel most comfortable sleeping in a room that is between 65 and 72 degrees Fahrenheit. It is better to sleep in a slighter cooler room than it is to sleep in a warm room.
Mild Temperature Drops Induce Sleep
Most people think warm temperatures help us fall asleep. The problem with warm temperatures, however, is that at some point in the night, you’re likely to wake up because you’re sweaty and overheated. Cooler temperatures not only help you fall asleep, but they also help you stay asleep.
When you lay down at night, your body temperature naturally decreases, which helps you drift off to sleep. Lowering the temperature of your bedroom helps your body with this cooling process to help you fall asleep more quickly. Keeping your bedroom at the right temperature can also help stimulate the production of melatonin, a hormone that helps you fall asleep at night.
The Right Bedding Helps Keep You Comfortable
Fleece and flannel are cozy and comfy, but they also tend to overheat you. Next time you’re shopping for printed comforter sets or colorful sheets, look for materials that are lightweight and breathable.
Most sleepers will find cotton sheets comfortable. Cotton sheets are durable, soft, and breathable. It absorbs and retains your body heat, helping you maintain your body temperature no matter what the season is.
It terms of comforters, look for materials such as cotton, polyester, and down. These are all good choices for bedding that is comfortable yet breathable. Down comforters are known for keeping you toasty, but there are lightweight ones that can help keep you from overheating.
Regulating The Temperature Of Your Room Is Easy
In addition to adjusting your thermostat and choosing the right bedding, there are other ways to regulate the temperature of your room. During the day, make sure to keep your blinds closed. This helps prevent sunlight from heating up your room during the day. This heat can linger into the night and make you feel uncomfortable. You can also use a box fan or a ceiling fan to help circulate the air within the room. Box fans can also help remove hot air from your room if you place it in your window.
There are also cooling gel mattress toppers and pillows. Certain types of mattresses, such as memory foam, retains body heat and can make you overheat during the night. If you have a mattress that is retaining heat, consider pairing it with a gel mattress topper. They increase breathability and airflow so that your mattress stays cooler. Gel cooling pillows work similarly.
If you’re sleeping with an infant in the room, you should keep your room on the warmer side of the recommended temperatures (between 68 and 72 degrees Fahrenheit) and find other ways to keep yourself cool.
Hot Sleepers vs Cool Sleepers
Despite the recommended room temperature of 65 and 72 degrees Fahrenheit, there are still individuals who will find these temperatures too hot or too cold. Hot sleepers can still feel uncomfortably warm at night even if the room is at a cooler temperature, while cool sleepers find themselves uncomfortable cold even when nobody else is.
For individuals such as this, they may have to adjust the temperature of their room outside of the recommended temperature. When it comes to the temperature of your bedroom, the most important thing is to find the temperature that you feel most comfortable in.
If you are sharing a mattress with a partner that prefers a different temperature than you, it is recommended that you keep your room at the recommended temperature and find other ways to adjust your core temperature. Hot sleepers may need to use a cooling pillow on their side only or may need to sleep naked. Cool sleepers may need to wear socks at night or keep a fleece blanket on their side of the bed.
Your bedroom is meant to be a place where you can relax and get plenty of rest. But if your room is too hot or too cold, your sleep is getting disrupted. Adjusting the temperature of your sleeping environment can lead to a better night’s sleep.