How do you determine the ideal temperature for sleeping? Many individuals ask themselves that question frequently, yet it’s not always simple to find the answer. The temperature and humidity of the room, the air conditioning or heating, and even the kind of mattress you’re using can all have an impact on how comfortable you are when sleeping.
The Impact of Temperature on Your Sleep Cycle
Your sleeping and waking cycles are impacted by temperature because it changes how long you spend in each stage of sleep. Warmer environments typically encourage lighter sleep, and shallower sleep is associated with more awakenings. On the other hand, lower temperatures cause deeper sleep that lasts longer and involves more slow-wave sleep (SWS). Prior to rapid eye movement (REM), SWS is the stage of sleep that is the deepest and is thought to be the most restorative. This means that warm evenings may result in numerous micro awakenings and inadequate sleep.
We will go through 11 strategies in this blog post for achieving the ideal sleeping temperature every night.
STEP 1: Determine Whether You Sleep Hot or Cold
It’s likely that you are a warm sleeper if you nod off quickly and don’t frequently feel the need to pull the blankets up. To achieve the ideal temperature for sleep, keep your bedroom at about 70 degrees Fahrenheit. When it’s time for bed, you should slightly reduce the temperature in your bedroom if you frequently wake up during the night and have to put on several blankets before falling asleep. If this describes you, you may be a chilly sleeper.
Step 2: Every Night, Dress Comfortably for Bed
How many layers of clothes you wear at night is one of the most crucial factors in determining your ideal sleeping temperature. You should wear just enough to stay warm but not enough to become chilly.
Step 3: Change Your Home’s Thermostat
If your home has central heating or air conditioning, lowering the temperature during the winter may help you sleep better at night. A pleasant method to sleep colder while yet allowing the rest of your home to be warm is to slightly lower this setting. This still holds true if you’re overheating when you’re asleep. A modest temperature increase will improve the ventilation in your bedroom. However, keep in mind that making too many changes to the thermostat settings will eventually result in an increase in your energy costs.
Step 4: Dress Appropriately for the Outside Weather
Although it’s crucial to dress comfortably for bed, if it’s warm outside you shouldn’t wear too many clothes. Keep a window open at night during pleasant weather to ensure that there is airflow in your bedroom.
Step 5: Think About Mounting A Fan
Installing this kind of technology in your home could be quite beneficial if you live in a very hot or cold climate for determining the ideal temperature for overnight rest. While fans are typically utilized in warmer climates because they can be useful for lowering a bedroom’s temperature on a hot summer night, utilizing one in a colder region can assist lower your heating costs.
Step 6: Test Out Various Temperatures Before Bed.
It helps to experiment with gradually adjusting the temperature in your bedroom before spending money on installing new equipment in your home. Try leaving your electric blanket unplugged and utilizing additional regular blankets at night if you’re currently using one to remain warm. Living in an area of the world where it is extremely hot might make sleeping without any blankets incredibly refreshing.
Step 7: Locate Sleep Aids That Assist in Controlling Your Body Temperature
Did you know that there are several solutions out there designed specifically for this issue? A lot of people realize that they frequently get too hot or too chilly when trying to fall asleep at night. Many different kinds of mattress pads have unique elements that are intended to control body temperature while you sleep. You can get particular varieties of bedclothes created from fabrics that withstand temperature change. Additionally, there are pillows that contain cooling gel.
Step 8: To Sleep at A More Comfortable Temperature, Consider Being Naked
Even though it may sound unusual, finding the ideal sleep temperature at night can be achieved by sleeping fully naked, or at least by wearing very little clothing. Of course, the opposite is also possible. Put on a second pair of socks if you are concerned about staying warm during the cooler months.
Step 9: Select the Mattress Pad That Best Suits Your Preferences
These days, a wide variety of pads and mattress toppers are available. By maintaining your body at the proper temperature throughout the night, finding the one that best suits your needs can aid in making it simpler for you to fall asleep. Some isolate you from cold air by forming a barrier between you and the mattress, while others feature materials that let you sleep comfortably in either extreme of temperature. If you want particular parts of your body (such your legs or torso) to feel warmer than your head, you may also purchase various “zones” inside a single pad.
Step 10: Calculate the Cost of Operating the Heating and Cooling Systems in Your Home
It’s a common misconception that in order to fall asleep at night, a person’s home must be uncomfortable hot (or cold), but this is not the case. Consider the expense of using these appliances for extended periods of time throughout the day before cranking up the heat in the winter or the air conditioning in the summer.
Step 11: Buy A Good Mattress That Controls Temperature
Many contemporary mattresses are constructed with features that aid in regulating body temperature while you sleep. There is no need for an additional mattress topper or heated blanket while using one of these. This is frequently a terrific option if your current bed isn’t very pleasant for enhancing your quality of sleep.
Keep in mind that everyone has varied tastes for how warm or cool their bedroom should be while they sleep. There are several straightforward ways to reach your ideal temperature without requiring any additional products or equipment, whether you’re attempting to chill down on a hot night or stay warm and cozy throughout the winter. Remember that you have the last say over your chosen level of warmth, even though sometimes a higher temperature is better for going asleep and other times a cooler temperature may help you drift off to dreamland faster.