How to Set the Temperature for a Good Night's Sleep
For some, the right temperature can make a whole world of difference when it comes to getting a good night’s sleep. Generally, the recommended room temperature should fall in the range of 60 to 67 degrees Fahrenheit. When you lay in your bed, trying to sleep, your body’s natural temperature decreases to allow you to peacefully and comfortably sleep through the night without any complications. To enhance this process, the right temperature of your room can help achieve this. If your bedroom is cooler, it will be quite easier for you to fall asleep.
The trick to setting the right room temperature is balance - avoid going too high or too low. If your room becomes too cold or hot, you are more likely to disrupt your sleep and wake up in the middle of the night. The perfect temperature doesn’t necessarily have to be exactly from what is suggested, it can be anything as long as it helps the individual sleep better and more comfortably. What you should be aiming for is to keep the bedroom’s temperature “thermally neutral”, which according to Sleep Number, means the temperature shouldn’t be too hot that you start to sweat or too cold that your you start to shiver.
Sleeping in hotter environments is known to increase wakefulness and induce a slow wave sleep. Additionally, humidity can further worsen this effect. People who sleep in cooler environments, feel fresher, more energized in the morning.
Fortunately, there are a number of ways to cool down your room’s temperature for optimum sleep:
Invest in performance bedding - This will help wick away any heat and moisture and leave you feeling cool.
Gel pads - These are mats that cover your mattress and cool the person lying on top of it. The cooling is only passive, which means it no longer has a cooling effect once your body heats the mat.
Thick curtains - Around 30% of the unwanted heat comes from windows, and using curtains, shades, and the like can lower indoor temperature by around 20 degrees.
Avoid memory foam pillows - Even though very comfortable, memory foam pillows can make you too hot, and thus disrupt your sleep.