What is Your Ideal Sleep Temperature?

Sleepless nights can be attributed to several things, the most common being temperature. Exposure to excessive heat or cold often disrupts personal sleep patterns, causing you to become suddenly awake in the middle of the night. 

Your ideal temperature depends on the type of sleeper you are. If you’re a hot sleeper, you prefer a cooler room to sleep in. But if you’re a cold sleeper, you get more rest when your room is warm. Whatever the case, optimal comfort during sleep means striking a balance between two extremes. Read on below to find out more about the impact of temperature on sleep and what you can do.

Hot and Cold: How Each Temperature Affects the Sleep Cycle 

During the initial phases of the sleep cycle, your body temperature drops, which is perfectly natural. You may feel tempted to adjust to a warmer temperature by cranking up the heat or piling on blankets. However, you should be aware that hot temperatures can interrupt sleep, especially during the REM cycle. Any bedroom temperature above 70° is too much and can cause you to awaken suddenly during the night.

Cold temperatures have a similar effect. A sudden drop in temperature causes your body to start working hard to keep you warm. When the temperature drops, your heart rate goes up. It starts pumping blood throughout your body to keep you warm. Consequently, your breathing becomes shallow as your blood vessels constrict, which wears out your cardiovascular system.

How to Achieve Thermoregulation

Thermoregulation is the internal process that allows your body to maintain an ideal temperature despite the surrounding climate. Keeping a moderate temperature inside your home helps promote good thermoregulation during deep sleep. Experts recommend setting your thermostat between 60-72 degrees during the night.

Quality bedding made of cotton blend keeps you cool while saving money on utilities. Cooling blankets and cooling pillowcases are great for hot sleepers because they have special wicking technology designed to absorb perspiration during sleep. Soft cotton pajamas can add extra comfort on a hot summer night.

Your HVAC unit is another great source of personal comfort during sleep. You can set the temperature on your thermostat and turn on the fan for added comfort. For single rooms and efficiency apartments, a space heater can work wonders in the winter.

Whether you’re a cool sleeper or a hot sleeper, you can achieve maximum rest by following these tips.