Getting a good night’s sleep becomes increasingly important as we age. However, many of us struggle with sleep disruptions that can leave us feeling tired and irritable during the day. One factor that can greatly impact our sleep quality is the temperature of our bedroom.
Dr. Kelvas, a sleep expert, explains that when the room is too hot or cold, “the body has difficulty regulating hormones,” which can lead to sleep disturbances. To promote optimal sleep, the Sleep Foundation recommends keeping the room temperature between 60 °F (15.5 °C) and 68 °F (20 °C) to support the body’s thermoregulation process.
Temperature plays a crucial role in the different stages of sleep. Roughly two hours before we fall asleep, our body’s core temperature starts to drop, signaling the onset of sleep. Dr. Valerie Cacho highlights that a cool room “helps to increase the production of melatonin,” the hormone responsible for promoting sleep. On the other hand, sleeping in a warm room can negatively impact Rapid Eye Movement (REM) sleep, which is when we dream, and slow-wave sleep (SWS), essential for physical recovery. This can lead to increased wakefulness and disrupted sleep.
But the benefits of maintaining a cool room temperature extend beyond a good night’s sleep. Research suggests that sleeping in a cooler environment may also aid in weight management. A cooler room can activate brown fat, which burns more calories and may assist in reducing the risk of metabolic conditions like type 2 diabetes. Additionally, a cool room helps us tap into all the restorative stages of sleep, which are vital for our overall health.
For those who don’t have access to a thermostat, there are other methods to help lower body temperature and enhance sleep quality. Taking a warm bath or shower before bedtime can effectively cool down our body temperature, preparing us for a restful sleep.
By prioritizing room temperature and adopting simple habits to regulate our body’s temperature, we can significantly improve our sleep quality and overall well-being. So, let’s make room temperature a priority and start experiencing the benefits of a good night’s sleep!
