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What's the Optimal Sleeping Temperature?

February 10, 2020 -
Posted by Editorial Team
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Sleep is one of the key essentials of good health. Maintaining a consistent sleep schedule is equally important as following a balanced diet, drinking plenty of water, and being regularly active. However, millions of people suffer from ongoing sleep deprivation. This can lead to an inability to focus, increased anxiety, and several other negative physical and mental effects. 

To prevent lack of sleep from occurring on a regular basis, you must identify where the problem begins. A major sleep disturbance is a room that’s too hot or too cold. The wrong temperature can cause you to wake up during the night from tossing and turning and limit you from reaching each phase of a full sleep cycle. Smart beds like the Eight Sleep Pod help with regulating dynamic temperature to improve your sleep. Aim for the Goldilocks treatment of a bedroom’s core temperature that’s “just right” to help secure a good night’s rest. 

Your body temperature naturally decreases as you prepare to sleep because the brain waves slow down and you’re not active enough to generate heat the same way as you do throughout the day. Temperatures that aren’t comfortable enough to sleep in will keep you alert (and awake) for longer and prevent you from entering deep sleep. 

Should you really sleep at 68 degrees? The ideal sleeping temperature is somewhere between 60 and 68 degrees fahrenheit, depending on if you run on the cooler or warmer side. Even a few degrees outside of this range may cause difficulty drifting off to sleep or staying asleep through the night. Although you may technically be in bed for the recommended eight hours, the amount of quality sleep you receive is likely much less. 

By increasing or decreasing your bedroom temperature and taking steps to improve your sleep patterns, you can improve how often and how well you sleep, which is an impactful boost to your overall health.

Creating the Ideal Sleeping Temperature

To maintain a good sleeping temperature, set the thermostat to 65 degrees as a starting point. From there, adjust it a few degrees cooler or warmer depending on your preference. In addition to changing the air in your room, the type of blankets you use make a difference as well. During the colder months, flannel sheets help to trap your body heat; in summer,  you need light cotton or satin sheets to keep cooler. 

Make sure your air vents are cleaned often to generate proper circulation. Also, it’s helpful to have the white noise and airflow of a bedside or ceiling fan. An added factor to consider is that a partner sleeping next to you adds body heat and likely will have a different temperature than what your body runs at. 

Lastly, record your sleep habits and make a switch to your bedroom’s temperature and air circulation accordingly. Your lack of sleep may simply come down to being too hot at bedtime and experiencing night sweats. 

Adapting to Sleeping Conditions When You Travel

Nothing feels better than sleeping in your own bed, but when traveling, you can still set yourself up for a good night’s sleep. When staying at a hotel, immediately adjust the thermostat to your desired temperature to give the system enough time to cool down (or heat up) to your ideal state. For extra circulation, pack a travel fan in your suitcase or open a window, if possible. 

Managing Temperature with Technology for a Better Night’s Sleep

The body follows a circadian rhythm that adjusts the internal temperature when it’s time for bed. This is altered if the room temperatures aren’t set correctly or there’s lack of ventilation in the room. With the kind of technological advancements available today, you can now personalize the sleeping temperature for both sides of the bed. The Eight Sleep Pod, for example, adjusts its temperature throughout the night to match the needs of your circadian rhythm. 

The Pod runs on water-powered thermal technology to deliver the ideal sleeping temperature for all. It’s the first and only bed designed with features that track your heart rate and respiratory rate and adjusts the temperature of your bed as needed during the night. It’s easy to customize, control the settings, and review your individual statistics through the corresponding Eight Sleep app. You’ll receive an analysis that shows your sleep score, how much time was spent sleeping, and how often you woke up.  

Over time, you’ll notice an improved quality of sleep when you have your body temperature regulated automatically without having to wake up. With this data, you’ll have a better understanding of what you need and ways you can improve your sleep health. Consider it a personal trainer for your sleep, intent on improving your sleep fitness. Besides the  Pod’s technology, it offers the added comfort of four layers of CertiPur-certified adaptive foam. Improving Your Sleep Patterns

After you’ve found your right sleep temperature, there are complementary ways to ensure a full night’s rest and feel rejuvenated the next day. First, start with a dark, quiet room. Light keeps your senses alert making it harder to fall asleep. Also, falling asleep while watching television or scrolling through your phone keeps the mind active and not in a truly restful state. If you need noise to break up the silence, try a sound machine or a soothing sound app to create a peaceful environment. 

Another way to achieve quality sleep is to follow a nighttime routine a few hours before bed. By relaxing the body and mind in advance, it puts yourself in a better position to fall asleep faster. For many, this includes limiting the use of electronics, reading a book, gentle stretching, or mindful meditation. These activities help to quiet the mind and signals to your body that it’s almost time to sleep.

You can also improve your sleep by buying new pillows or a new mattress. Each person has their own preference of whether they sleep better with firm or soft bedding. Consider if your pillow lost its fluff or if your mattress has started to sink in the middle. If your bedding doesn’t hold its shape or is causing a stiff back or neck in the morning, it may be time for a switch. In general, it’s best to replace bedding every two to three years and a mattress every 10 years. 

Sleeping for the Sake of Your Health

Since sleep is such an important part of maintaining your health, taking control of your sleep patterns is crucial. Optimizing the temperature of your room is beneficial because you’ll immediately notice a difference in how you feel during the night. Rather than kicking off the blankets or shivering beneath them, you’ll find the sweet spot that gives you the rest you’re looking for. 

A light breeze from a fan or checking your vents for proper flow can also be the simple adjustments you need to make to obtain a good sleeping temperature. Start with small changes and note if you feel more rested in the morning. Once you’ve found your ideal temperature and follow a consistent sleep schedule, you’ll start to see how it benefits you mentally and physically. 

The effects of a solid eight hours of sleep every night will leave you feeling refreshed and energized. Rather than facing the day feeling groggy or sluggish, it’ll improve your productivity and performance in all areas of life. 

Source: https://www.sleep.org/articles/temperature-for-sleep/

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