As we get older, it becomes more vital to prioritize our sleep and ensure that we get enough rest to stay healthy and energized. Dr. Kelvas, a sleep expert, emphasizes the importance of ambient temperature on our ability to fall asleep and stay asleep all night.
When the environment is overly hot or chilly, our bodies have difficulty regulating the hormones required for a healthy night’s sleep. This can cause issues falling and staying asleep. According to the Sleep Foundation, the ideal room temperature for encouraging healthy sleep is between 60 °F (15.5 °C) and 68 °F (20°C).
Understanding the relationship between temperature and our bodies is critical. Our bodies have a built-in thermoregulatory mechanism that allows us to keep a healthy internal body temperature independent of the outside temperature. Sweating and shivering are our bodies’ principal methods for cooling off or producing heat, respectively. Blood artery dilatation and constriction also help regulate body temperature.
Temperature continues to affect sleep. Temperature has long functioned as a trigger for sleep and wakefulness. As our core body temperature decreases, we enter slow-wave sleep, which is critical to our general health. In contrast, a warm environment can have a negative impact on REM and slow-wave sleep. Humidity also influences sleep quality, with higher humidity levels reducing REM sleep and slow-wave sleep.
Sleeping in a cool room provides various advantages. It promotes the production of melatonin, the sleep hormone, and inhibits the increase of cortisol, the stress hormone that can interrupt sleep. A cold room also helps people fall asleep faster and spend more time in restorative sleep phases like REM and slow-wave deep sleep. Furthermore, sleeping in a cool room can boost brown fat activation, which aids in weight management. It also improves insulin sensitivity, which lowers the risk of type 2 diabetes and may help prevent Alzheimer’s disease.
If you don’t have access to a thermostat, you can still improve your sleeping environment. Taking a warm bath or shower in the evening can help lower your body’s internal temperature and prepare you for sleep. Water-based passive body heating has been linked to improved sleep onset, duration, and efficiency, according to research.
Prioritizing sleep and creating the ideal sleep environment, including the correct room temperature, can have a big impact on your general health and well-being. So, tonight, remember to turn down the thermostat and get the benefits of a cooler environment for a better night’s sleep.
