Overly slumbered people tend to be the envy of sleep deprived individuals who can only dream about a good night’s sleep.
If you’re looking to feel rejuvenated in the morning so you can slay your day, there’s a very simple fix that can help you get a deep, restorative sleep.
For some people sleep each day is the end goal, while others feel it’s a necessary evil until the next day arrives.
But sleep is something our bodies need to thrive and it’s not just about how many hours you spend in bed, it’s also the quality of your sleep and how effective your down time is in rejuvenating your body and mind.
Experts suggest the average adult needs between seven to nine hours of sleep each day for your brain to be sharp and your mood to be sunny.
And, a lack of quality sleep contributes to long-term health issues such as cardiovascular disease, diabetes, and depression. Sleep deprivation also weakens your immune system, making you more susceptible to infections.
Balance
Sleep quality depends on a variety of factors, but one often overlooked aspect is room temperature. The temperature of your environment can significantly affect how well you sleep and your ability to stay asleep through the night.
You need to find the right balance of warm and cold so your body can rest instead of having to work through the night in maintaining a comfortable temperature.
When it’s too hot, you’ll have trouble falling asleep and staying asleep as your body struggles to lower its core temperature.
And, when it’s too cold your muscles will contract, making it harder for you to relax into a deep sleep.
Furthermore, when you are shivering or feeling cold in bed, your sleep will be fragmented as your body works harder to stay warm.
Science and sleep temperature
Experts say that the ideal room temperature for sleep is typically between 60 to 67°F (15 to 19°C) for most people.
Your body’s core temperature naturally drops as you prepare to sleep and rises again when it’s time to wake up. When your environment’s temperature aligns with your body’s natural cooling, it creates optimal conditions for deep, restorative sleep.
During the different stages of sleep, particularly in deep sleep and REM sleep, your body loses its ability to regulate temperature as effectively. This is why external temperatures – whether too hot or too cold – can disrupt these critical stages of rest.
And melatonin – the hormone responsible for making you feel sleepy – is also affected by temperature. A cooler environment encourages melatonin production, signaling to your body that it’s time to rest. This is why it’s easier to fall asleep when the room is cooler than when it’s too warm.
Tips to sleep better
Creating the perfect sleep environment involves more than just setting the thermostat. Here are some ways to optimize your bedroom temperature for a good night’s sleep:
