Believe it or not, the temperature you keep your home at, while you and your family are trying to sleep, can make all the difference in just how restful your slumber is. So, what’s the ideal sleeping temperature and why?
What’s the Ideal Sleeping Temperature?
In general, the suggested temperature, for when you are trying to doze off, should be between 60°F and 67°F for optimal sleep (Sleep.org). When trying to fall asleep, your body temperature decreases to initiate sleep and the proposed ideal temperatures can help expedite this. If your room is cool, rather than warm, it will be much easier to shut your eyes for the night.
Your body’s internal temperature shifts during a 24-hour period. This is known as a circadian rhythm. Your body begins to shed warmth right about the time you go to bed and continues to cool down until reaching its low point near daybreak, at around 5 AM (healthline). The ideal sleeping temperature range is cool enough to promote the body's natural sleep process by lowering core body temperature, while also keeping you warm enough to prevent discomfort and shivering.
To put this simply, a cool, but not cold, room will help you settle into and maintain sleep throughout the night. One 2012 study found that the temperature of the room where you sleep is one of the most important factors in achieving quality sleep. Keep in mind, factors like bedding materials, pajamas, and humidity levels can also impact your comfort while sleeping, so it's important to consider all of these factors when creating your ideal sleep environment.
If you have a programmable thermostat, you can program it to be within the ideal sleeping temperature range for the times that you and your family normally lay your heads on your pillows.
Are There Benefits (Other than a Good Night’s Sleep) for Keeping Your Home Within the Ideal Sleeping Temperature Range?
There are several health benefits to keeping your sleeping environment cooler:
- Better sleep quality: Let’s start with the obvious, a cooler sleeping environment helps to promote deeper, more restful sleep, allowing you to wake up feeling refreshed and energized.
- Improved metabolism: Sleeping in a cooler environment can help to activate brown fat, a type of fat that burns calories to generate heat, leading to a higher metabolic rate and potentially aiding in weight loss (Diabetes Journal).
- Reduced risk of insomnia: As reviewed above, a cooler sleeping environment can help to regulate your body's internal temperature, making it easier to fall asleep and stay asleep throughout the night.
- Lower risk of overheating: Keeping your home in the ideal sleeping temperature range, will reduce the risk of overheating and sweating excessively, which can cause discomfort and disrupt your sleep.
- Reduced risk of respiratory problems: Cooler temperatures can help to prevent the growth of dust mites and other allergens that can exacerbate respiratory problems like asthma and lead to poorer indoor air quality.
Overall, keeping your sleeping environment cooler and within the ideal sleeping temperature limit can lead to several health benefits; however, it’s important to find a temperature that feels comfortable for you and doesn't leave you feeling too cold or too warm.
When it comes to your Marin, Sonoma, or Napa County home’s comfort, Bragg Cooling, Heating & Plumbing is here for you. If you are struggling to catch some zs, there could be an issue with your HVAC system. Give us a call and we can help you diagnose and resolve the problem, so you can get back to resting easy.