Nothing could be worse than tossing and turning in your bed in the middle of the night and being unable to fully surrender to slumber despite being physically exhausted from a hectic day. Are you struggling to hit the hay because you find your room too hot or too cold to sleep?
In this article, we’ll discuss the different factors that could be hindering you from getting a restful night that you deserve, including the ideal temperature for sleep and how it affects your overall snooze experience. We’ll also share practical sleep tips on how to transform your bedroom into a peaceful sanctuary for rest.
What Is the Ideal Temperature for Sleep?
Your body is programmed to crave for an ideal temperature for sleep. A room that is either too hot or too cold can leave you feeling restless and agitated. When left unaddressed, it can wreak havoc on your natural sleeping patterns and may result in sleep deprivation, which can negatively affect your physical, emotional, and mental well-being in the long run.
Temperature is, in fact, one of the leading causes of poor sleep quality and various sleep disorders.A 2017 research suggested people are more likely to have difficulty sleeping during the summertime when it’s hotter and more challenging to achieve an ideal temperature for sleep in their homes.
According to studies, the best temperature for sleep is 65 degrees Fahrenheit (18 degrees Celsius). A colder bedroom makes a more conducive environment for sleeping than a warmer one.
Throughout the entire day, your body temperature changes gear in connection with the circadian rhythm, or internal body clock. It begins to cool down in the evening as your body prepares to drift off to sleep until 5:00 in the morning. Warmth is expelled through your hands and feet to lower the temperature in your core, which is why they feel warmer just as you are about to snooze.
The Best Temperature To Sleep in for Babies
Newborn infants and babies may sleep better and deeper in a slightly warmer environment compared to adults. Experts recommend that the ideal temperature for sleep in newborn babies is anywhere between 65 and 72 degrees Fahrenheit (18 to 21 degrees Celsius). The same is true for elderly individuals.
It’s because they have not yet fully developed their innate ability to regulate their body temperature, and they do not have the instinct to cover themselves in thick blankets at night when they’re feeling a bit too chilly.
Furthermore, it is strongly discouraged to dress up your baby with excessive layers of clothing when sleeping to prevent any risk of sudden infant death syndrome (SIDS). Hence, you cannot keep your baby’s room too cold. Aside from maintaining an optimal toddler room temperature, it’s also advisable to check for windows and doors for drafts, especially during wintertime, to ensure that the child sleeps soundly and safely throughout the night.
Sleep Tips for a Good Night’s Rest
Reap a myriad of healthy sleep benefits by transforming your bedroom into a calm and tranquil space for sleeping. Follow these helpful strategies that will lead you to achieve the ideal temperature for sleep every time.
Keep Your Bedroom Dark
Your body is intrinsically designed to feel awake and active when you see anything bright. To stimulate your circadian rhythm to cool down and produce melatonin (a naturally occurring hormone that influences your sleep-wake cycle), experts recommend that you keep your bedroom cold and dark similar to a bear’s cave where it hibernates for winter.
- Follow a personal “lights out rule” at least an hour before bedtime.
- Get a dim lamp shade if you like to read before hitting the hay or if you feel uncomfortable sleeping in a pitch-black room. You can also wear an eye cover if you are sharing a bedroom with someone who cannot or if you are travelling.
- Remove digital alarm clocks with blinking lights near your bedside table.
- Avoid using electronic devices that may expose you to blue light, including laptops and smartphones, inside the bedroom.
- Hang blackout curtains to prevent street lights or sunlight from getting into your room.
Get As Much Sun Exposure During Daytime
In connection with darkness being a trigger for sleep, getting as much sunlight as possible in the morning will help restart your body’s natural response and sleep mechanism. Frequently, being cooped up indoors, whether at home or in the office, for an extended period can disrupt your circadian rhythm and therefore make it hard for you to either stay awake or fall asleep.
Control the Room Temperature
Set your home’s thermostat to lower the temperature in the evening automatically. Little by little, your body is going to naturally respond to the cooling down stimuli and sleep earlier and better during the night. Use an indoor thermometer for your bedroom if you do not have a thermostat to accurately measure whether you are hitting the ideal temperature for sleep.
There are several ways to wind down your mind and body in preparation for rest. Taking a warm bath or shower an hour before bedtime can speed up the process of raising your body’s temperature and subsequently cool it down. You can also light up scented candles, apply essential oils, or drink a hot cup of tea with lavender or chamomile, which both have naturally calming effects.
Choose Cotton-Silk Bed Sheets
Opt for breathable fabric made of natural material, such as cotton, silk, and bamboo. Luxuriously soft cotton-silk bed sheets are one of the secrets to ensuring you have the ideal temperature for sleep all night long. Unlike synthetic fabrics, SmartSilk™ cotton-silk bed sheets have remarkable cooling properties. It’s made of high-quality breathable and excellent wicking material that:
- Regulates body temperature
- Encourages air circulation
- Absorbs moisture
Cotton-silk bed sheets boast of maximum breathability and cool-to-the-touch comfort quality. It is highly recommended to be used all-year-round, but most especially during the scorching summer months. If you are going through night sweats due to menopause or other medical condition, consider swapping all your old beddings to cotton-silk alternatives. Natural fibres like cotton-silk beddings are also hypoallergenic, making it safe for babies and individuals who have asthma and allergies.
Smart Silk bed essentials can effortlessly provide you with the ideal temperature for sleep every single night. Our cozy silk beddings will be more than enough to make you look forward to a beautiful sleeping experience.