How To Find & Maintain Your Optimal Sleep Temperature
If you’ve ever woken up in the middle of the night feeling too hot or too cold, you know that having the right sleep temperature can make all the difference.
Temperature significantly regulates your body’s sleeping cycle and can affect how well you sleep. But how do you find your optimal sleep temperature?
Here are some tips to help you find the perfect temperature for a good night’s sleep.
What Is an Optimal Sleep Temperature?
Optimal sleep temperature is the range that makes getting a good night’s sleep easy. While there are some personal differences in what an optimal sleep temperature is, research suggests that the optimal sleep temperature should be between 60 and 67 degrees Fahrenheit (15 to 19 degrees Celsius).
A balanced circadian rhythm helps you sleep. Your body’s circadian rhythm is a natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. When your circadian rhythm is balanced, it helps promote regular sleep patterns, allowing for deeper and more restorative sleep.
Part of that balance is regulating body temperature, which is essential for good sleep. Generally, body temperature is lowest during the early morning hours and highest in the late afternoon or early evening. As body temperature dips, it signals to the body that it’s time to sleep.
Being too warm can signal to your body that it should be awake. That’s why finding your optimal sleep temperature can help you get better quality sleep.
How Your Home’s Temperature Affects Your Sleep
Your home’s temperature can significantly affect the quality of your sleep. When your home is too hot, your body may struggle to regulate its temperature, leading to difficulty falling and staying asleep.
Hot temperatures can also cause restless sleep and disrupt rapid-eye-movement sleep (REM sleep). You can also become more uncomfortable because of increased perspiration. Hot temperatures can lead to shallow, disrupted breathing, making quality sleep more difficult.
On the other hand, cooler temperatures can promote better sleep by helping you relax and allowing you to fall asleep faster. When the body is cooler, you reach deeper sleep, resulting in increased time spent in slow-wave sleep (SWS) and REM (the deepest phases of sleep).
Cooler temperatures also help regulate the body’s internal clock, making you more likely to wake up refreshed and energized. Also, cooler temperatures may lower your heart rate and blood pressure, reducing stress levels and improving sleep quality.
How To Maintain Your Optimal Sleep Temperature
You can do a few things to maintain your optimal sleep temperature.
- Choose the right bedding: Choose sheets, blankets, and quilts that are light and breathable so that your body can adjust its temperature more easily. Consider buying more breathable linen or bamboo sheets that help keep sweat away.
- Invest in a cooling mattress: Look into a cooling mattress that uses cooling systems to regulate your body temperature while sleeping. This can help keep you comfortable and maintain your optimal sleeping temperature.
- Wear appropriate sleep attire: Wear light and breathable sleep attire, like lightweight pajamas made from natural fabrics like cotton or linen. Avoid wearing heavy blankets or clothing that can trap heat and make it difficult for your body to regulate its temperature.
- Control your home’s temperature: Keeping your home at a cool temperature (ideally between 60 and 67 degrees Fahrenheit) can help regulate your body temperature and maintain your optimal sleep temperature. Consider using a smart thermostat to adjust the temperature in your home automatically.
Let Jacob Heating & Air Conditioning Keep Your Home Cool
You rely on good quality sleep to help you feel ready for your day. The experts at Jacob Heating & Air Conditioning are here to help you get the best sleep possible.
Our HVAC services can help you find and keep your optimal sleep temperature so you sleep deeply and restfully all night. HVAC features like smart thermostats that you can program to support your circadian rhythm and low-noise fan blades will enhance your sleep.
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