Research reveals ideal temperature for sleep

Alina MilsentLife
How to ensure healthy sleep

Everyone has their own "ideal" temperature for sleeping. Some people cover themselves with a winter blanket even in summer, while others prefer to fall asleep with open windows even in winter. Scientists have conducted a study trying to determine what is the optimal temperature for sleep.

If your bedroom is too warm, chances are you will have a harder time falling asleep. House Digest revealed what is the ideal temperature for sleep.

Ideal temperature

According to scientists, the ideal temperature for a comfortable sleep is about 18 °C.

The most favorable temperature for the body is the range from 15 °C to 20 °C.

This recommendation is relevant both in winter and summer. If it seems too low, you can always put on warm pajamas and cover yourself with a blanket.

Temperatures below the optimum will seem uncomfortable, especially when waking up in the morning. However, it is much worse for the body when the room is too hot.

MD, MPH and the director of the Sleep Disorders Center at UCLA Alon Avidan emphasized that a warm environment counteracts the body's natural cooling process, which occurs when you start to feel drowsy before bedtime.

A range of 21-23 °C or higher can cause sleep problems and lead to insomnia.

A bedroom temperature of 18 °C is one of the best ways to maintain the body's natural circadian rhythm, which ensures quality and healthy sleep.

How temperature affects sleep

The circadian rhythm, which dictates the type of "internal clock", ensures that the body temperature decreases by about two degrees just before bedtime. This cooling begins two hours before the body begins to feel tired and wants to sleep. This process continues throughout the night to ensure a healthy sleep until morning.

When the core body temperature cools, the body produces melatonin, the natural sleep hormone. Thus, temperatures over 20 °C can provoke restless sleep, frequent waking up in the middle of the night, insomnia and consequently headaches and bad feeling in the morning.

High temperatures can reduce the amount of time you spend in the slow-wave sleep cycle. It is this cycle that plays an important role in the recovery process and helps to maintain the immune system. If your bedroom temperature is above the optimal range, your REM sleep phase will be significantly shortened. This can lead to memory impairment and cognitive decline.

Earlier OBOZREVATEL shared that sleep deprivation is a lack or complete lack of satisfaction of the need for rest. This condition is very dangerous because it worsens concentration and leads to impaired thinking processes. Many people save themselves from sleep deprivation with the help of coffee. However, to know whether coffee indeed invigorates and saves from sleepiness, read the material.

OBOZREVATEL also noted that scientists have named the best posture for sleep, which guarantees a good rest.

Subscribe to OBOZREVATEL channels on Telegram and Viber to be aware of the latest events.

Other News

Baked oatmeal: a delicious snack for an active day

Baked oatmeal: a delicious snack for an active day

A healthy recipe that will energize you
Neural network studies the Shroud of Turin and shows the 'real' face of Jesus. Photo

Neural network studies the Shroud of Turin and shows the "real" face of Jesus. Photo

According to the Gospel, the shroud was used to wrap the body of Christ after the crucifixion