{"id":26621,"date":"2021-11-01T14:47:01","date_gmt":"2021-11-01T14:47:01","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=26621"},"modified":"2022-09-01T17:35:28","modified_gmt":"2022-09-01T17:35:28","slug":"best-temperature-for-sleep","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/best-temperature-for-sleep\/","title":{"rendered":"This Is The Ideal Temperature for Optimal Sleep, According to Sleep Experts"},"content":{"rendered":"

Discover the <\/em>best temperature for sleep<\/a><\/em> that\u2019s restorative, rejuvenating, and optimal for energy.\u00a0<\/em><\/p>\n\n\n

Sick of counting sheep as you toss and turn, only to rest<\/a> your eyes for what feels like 15 minutes\u2014and then be rudely awakened by the alarm? We\u2019ve been there, felt that.<\/p>\n\n\n

While what you eat and drink, how you move your body, your stress levels, and so much more can impact the quantity and quality of your sleep<\/a> each night, your environment could also be holding you back from your best rest, says Logan Foley, a certified sleep science coach and the managing editor for the Sleep Foundation<\/a> in Seattle.<\/p>\n\n\n

\u201cYour sleep schedule is regulated by a system called the circadian rhythm,\u201d Foley explains. This is dictated by a part of the brain called the suprachiasmatic nucleus<\/a>, which uses a variety of environmental cues, like light and temperature, to know when to tell the rest of your brain and body it\u2019s time to turn in. And it turns out, there\u2019s an ideal temp for getting the best Zzzzs.\u00a0<\/p>\n\n\n

Below, experts explain why temperature impacts sleep and the best temperature for sleep, so you can set your thermostat, well, stat. Plus, tricks and tools that can help you chill out and rest easier.<\/p>\n\n\n

The Best Temperature for Sleep, According to Science<\/h2>\n\n\n\n
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\u201cThe best temperature for sleep is between 60 and 67 degrees Fahrenheit<\/a>,\u201d Foley says.<\/p>\n\n\n

Here\u2019s why: Historically, our circadian rhythms have lined up with the rising and setting of the sun, which generally correlates with an increase and decrease in air temperature, respectively. (Consider this a relic from our hunter and gatherer days when we didn\u2019t have the help of AC or electronics.)<\/p>\n\n\n

Dim light and darkness prompt the release of the sleep hormone melatonin. \u201cWhen melatonin is released, it also triggers a slight dip in core body temperature of about 2 degrees. This indicates to your brain that it\u2019s time for sleep,\u201d says Foley.<\/p>\n\n\n

Overnight, our bodies \u201cvasodilate<\/a>,\u201d or widen and relax blood vessels, to allow more blood to flow to the arms and legs\u2014and flow away from the core to keep you cool. If you\u2019ve ever noticed that you wake up with sweaty hands or feet, this process is likely why (unless you\u2019re having a particularly nerve-wracking nightmare!).<\/p>\n\n\n

All sounds good, right? Well, now that we have modern comforts (thank you heating, fluffy duvets, weighted blankets<\/a>, and indoor lighting!) both our internal temps and environmental temps are typically warmer come bedtime.\u00a0<\/p>\n\n\n

If your bedroom is too toasty, it can interfere with this natural process and upset its thermoregulation abilities, according to a 2018 study in the journal Nature<\/em><\/a>. This can lead to less restful sleep and fatigue the next day.<\/p>\n\n\n

The Benefits of Sleeping in A Cold Room<\/h2>\n\n\n

\u201cSince our bodies are naturally inclined to lower our core body temperature at night, lowering the temperature in your bedroom may help indicate to your body that it\u2019s time for sleep,\u201d Foley says. This means it might be able to help you get to sleep faster.<\/p>\n\n\n

Beyond alerting our bodies that it\u2019s time to snooze, the ideal temperature can also improve the quality of our sleep as well\u2014and the multitude of benefits that come with it.<\/p>\n\n\n

\u201cKeeping the room warm may increase body temperature and tell the brain to stay alert,\u201d says Carleara Weiss, Ph.D., a sleep science advisor at Aeroflow Healthcare’s<\/a> Sleep division. \u201cWith that, you may wake up several times during the night, having a night of fragmented and non-restorative sleep. In other cases, you may wake up and be unable to fall asleep again.\u201d<\/p>\n\n\n

Hot temperatures have been shown to reduce time in the restorative \u201cNREM\u201d sleep stage<\/a>, Foley adds, which is the vital time when the brain \u201ccements\u201d what you learned that day<\/a> and flushes out waste by-products<\/a> that can be toxic for cognitive health. NREM is also when the body repairs tissues<\/a>, builds bones and muscles, and bolsters the immune system<\/a>.<\/p>\n\n\n

Cooler environmental temperatures\u2014around the low- to mid-60s\u2014can ease the body into \u201cREM\u201d sleep, the stage just prior to NREM in which our bodies relax and dreams<\/a> take place.<\/p>\n\n\n

What About Hot Sleepers?<\/h2>\n\n\n

Lowered the A.C. but still wondering, \u201cWhy do I get hot when I sleep?\u201d Certain circumstances make us more likely to slip under the covers already scorching, even if the air is within the best temperature for sleep range.<\/p>\n\n\n

\u201cWomen in menopause<\/a> may experience hot flashes<\/a> and have difficulty falling asleep or staying asleep as a consequence of the rise in body temperature. Pregnancy also increases body temperature so that pregnant women may experience sleep difficulties,\u201d Weiss says, often due to hormonal and body size changes. \u201cAnd individuals with untreated obstructive sleep apnea who are not wearing a CPAP or not regularly adjusting the CPAP flow with doctor visits may have problems with the regulation of body temperature due to dysregulation of the oxygen flow.\u201d<\/p>\n\n\n

Talk to your doctor if night sweats<\/a> are keeping you up (and check out below for products that might be particularly helpful).<\/p>\n\n\n

All else being equal, \u201cthere\u2019s no one certain type of person who may feel warmer during sleep,\u201d Foley says. So if the 60- to 67-degree range feels off, feel free to test out another level for a night or two. \u201cEveryones\u2019 preferences are different, and some people are more comfortable with a bedroom outside the recommended range,\u201d Foley says.<\/p>\n\n\n

How to Stay Cool While You Sleep<\/h2>\n\n\n\n
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Since Weiss and Foley are well aware of the best temperature for sleep (and all of the benefits it can offer to their overall rest and recovery), they get proactive before tucking in. Follow their lead to keep cool during your bedtime routine:<\/p>\n\n\n\n