• Donna Werking

How to Find your Optimal Sleep Temperature?

Are you one who struggles with falling asleep at night? If you are fluctuating between too hot and too cold, you're not alone. Many people suffer in the same way, simply because they don't know about optimal sleep temperature. We have done the research to show How to find your optimal balance between your body and room temperature. Both can play a magnificent role in the quality of sleep.



What Happens When We Sleep?


Our body temperature randomly changes throughout the day and night because it is tied to our circadian rhythm. At night, while going to sleep, our body's temperature drops and keeps dropping throughout the night. It reaches its bottom point before dawn around 4-5 a.m. The sleep scientists have settled on the "Optimal Temperature" for a reason. The perfect temperature, cooler or warmer, can assist the body's thermostatic regulation by bringing its internal temperature to the ideal degree for comfy sleep.

What is the Optimal Sleep Temperature, and Why?


Do you know what the most common reason for waking up in the middle of the night is? Extreme temperatures! Because the comfort level of the bedroom temperature especially impacts the quality of rapid eye movement (REM) sleep, it is important to keep this in mind.


We all have a unique body temperature. However, according to research, the most optimal temperature that suits most people is 65 degrees Fahrenheit. Scientists suggested that the ideal temperature in the bedroom for adults should be between 60 and 67 degrees Fahrenheit to get a sound sleep. When your body first enters sleep, its temperature decreases, and this range of temperature is thought to help facilitate the process. We would say, Think of your bedroom as a "cave" - It needs to be dark, quiet, and cool to enhance your sleep. If you're looking for uninterrupted sleep, make sure the temperature is on the cool side before going to bed.

Optimal Temperature based on Age


We can categorize our age into three sections, and the optimal temperature for these three ages might differ a little.

  • For Babies, The optimal temperature is 65-70℉ (18.3-21.1℃).

  • For Adults, The optimal temperature is 60-67℉ (15.5-19.4℃).

  • For elderly adults, The optimal temperature is 66-70℉ (18.9-21.1℃).

How Bedroom Air Temperature Affects Your Sleep

Bedroom air temperature is closely related to a sound sleep. The temperature of your sleeping zone (most likely a bedroom), and how comfortable you feel will affect how well and how long you sleep. If you go to sleep, your set point for body temperature - the temperature that your mind is attempting to achieve - moves down. Think about it as the inner thermostat. When it's too cold or too hot, the body struggles to attain this set stage. But when the space gets uncomfortably warm or cold, you're more likely to wake up.


Benefits of a Cooler Night's Sleep


The temperature that has been set in your bedroom especially affects the quality of rapid eye movement (REM) sleep - It is the stage in which you dream! There are a ton of benefits to having a sound sleep at the optimal sleep temperature. Below we include a few of those:

  • Boost Productivity: Better sleep helps you to be prepared for a productive day, rather than considering how tired you're.

  • Boost Metabolism: Sleeping in a colder area boosts your metabolism also ensures you could burn fat as you sleep! Losing some excess weight when getting a fantastic night's sleep is just another great reason to locate your optimal sleep temperature.

  • Fight Insomnia: Insomnia is a reckless condition. A night spent alert means another day you'll be exhausted. Cooler temperatures in your area maintain the system's heart at a lower temperature, assisting the sleeping process.

  • Mental Health: Obtaining quality rest every night can allow you to keep good mental health, for example, helping control strain and depression. After a fantastic night of sleep, you will more likely wake up calm and concentrated.

  • Fight Diabetes: For most individuals at risk for Type 2 diabetes, a boosted metabolism in milder sleeping temperatures might help combat diabetes risk factors.

  • Melatonin Boost: Melatonin is a hormone that's produced as you sleep. It may help combat diseases like cancer, cardiovascular disease, and Alzheimer's. Sleeping in a cooler area may improve melatonin production. This is a massive advantage!

In Conclusion


A comfortable surrounding is among the most significant components of a good night's rest. Lying on your bed at the recommended temperature for sleep will be able to help you drift off more quickly and increase your general health. It is vital to facilitate and keep such optimal temperature ranges in your area even, throughout the day, regardless of the season. Everyone has their unique preferences regarding sleep. From pajama choices to mattress types, every individual has her or his means of sleeping, but we highly recommend finding your optimal sleeping temperature!


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