If you want to improve your sleep routine, the easiest way to do so is to maintain a cooler room temperature in your bedroom.
According to National Sleep Foundation, the best temperature to have a great sleep is around 65 degrees F (18.3 degrees celsius). While you can adjust your room temperature according to your preference, the ideal temperature to fall asleep is between 60 to 67 degrees F., meaning your sleep quality can improve in cooler temperatures.
How can Room Temperature Affect Your Sleep?
The circadian rhythm is a biological clock that follows the sun cycles, and is controlled by a part of your hypothalamus. It is also affected by environmental factors like light and heat.
Following the circadian rhythm, your body temperature naturally drops at night, making you fall asleep, while a rising core temperature in the morning helps you wake up.
A hot room can throw off the body's biological rhythm, making it difficult to experience deep sleep naturally. Your body's core temperature can also affect your sleep quality, and the time spent in different sleep cycles.
Sleeping in too Hot Temperature
A higher body temperature at the onset of sleep can shorten the time spent in a slow-wave sleep cycle, causing you to have disrupted sleep quality. The excessively hot or cold temperature causes temperature fluctuation, disrupting your REM (Rapid Eye Movement) sleep.
The irregularity in the sleep stages can affect your memory and learning, and weakens your immune system, making you feel tired and groggy in the morning.
Sleeping in too Cold Temperature
In contrast, sleeping in a colder room can make you uncomfortable falling asleep naturally. Colder rooms can constrict your blood vessels, charging up the cardiovascular system to balance your core body temperature.
Benefits of Sleeping in a Cool Room
You can sleep in a cool room to enjoy the following benefits:
Helps You Fall Asleep Faster
Why you sleep better in a cool room: As your body's core temperature drops at night, sleeping in a cooler room can simulate the lower temperature, helping you fall asleep faster.
Ensures Better Sleep Quality
A cold room temperature can help you fall asleep easier, and ensure that you take enough time to complete your sleep cycles, waking up rested and relaxed.
Improves Your Metabolism
Metabolism provides you with the energy needed by your body to sustain itself. Sleeping in a cold room can help you increase the level of brown fat in your body, which allows you to burn your calories and get a faster metabolism.
Unlike white fat, an increase in brown fat can help you fight diabetes, obesity, and other metabolic diseases.
Balances Melatonin Levels
Sleeping in a cooler room can also improve your looks, and prevent aging. Studies claim that maintaining an average temperature of 60 degrees F in your bedroom can boost your melatonin production.
Melatonin, being a natural sleep-inducing hormone, can help you fall asleep quickly.
A healthy melatonin level can improve your brain health, and help fight diseases like cancers, heart diseases, Alzheimer's, and diabetes. It also improves your skin quality by preventing UV damage, and restoring damaged skin cells.
Keeps You Healthy
Having a colder sleep environment can increase your insulin resistance, helping you lower the risk of type 2 diabetes. It increases the level of brown fat that, unlike white fat, can burn calories, and aid in weight loss. Brown fat can also lower your blood cholesterol and triglycerides, improving your heart health.
Reduces Your Stress Levels
Sleeping in a cooler room environment can improve sleep quality, and prevent sleep disorders. A healthy sleep pattern can increase your energy and productivity, reducing stress.
Improves Overall Mood
Sleeping in a cold room can improve your overall sleep quality and mood. A healthy sleep environment can ramp up the production of serotonin, a precursor to melatonin. Serotonin is a mood enhancer responsible for melatonin production. When generated in a healthy dose, the two hormones can significantly improve your overall mood.
Sleeping in a colder environment can help you ease into a comfortable sleep pattern. It also allows you to maintain your sleep quality throughout the night, preventing wakefulness or insomnia.
How to Sleep Cooler
To avoid sleep deprivation, and enjoy better sleep patterns, you need to ensure that you have maintained a cooler room temperature to fall asleep easier. Here are some ways you can maintain cooler temperatures in your room to improve your sleep quality.
Get a Cooling Mattress or Cooling Mattress Topper
If you feel uncomfortable tossing and turning on a mattress in a hot room, you need to invest in a bed that cools you down to fall into sleep easily.
You can suffer from body temperature fluctuations if you have the following issues:
- Menopause: It is a condition that affects almost all women as they approach their middle age. Menopause, which occurs in women during the aging process, can cause a fluctuation in hormone levels that might make you break out in night sweats, increasing your core body temperature during the night.
- Certain medications: Certain medications can cause night sweats and hot flashes as side effects. Consult your physician if you experience increased body temperature during the night as a side effect of medications.
- Nocturnal hiperhydrosis: The condition affects about 3% of the population, where the patients wake up thoroughly soaked in sweat. They tend to sleep hot, even after trying several solutions.
- Diabetes: People having diabetes and are insulin resistant can be hot sleepers at night.
- Habits: Certain habits, like exercising close to bedtime, eating dinner late, or using a laptop in bed, can cause sleep deprivation, affecting your sleep routine.
If you are a hot sleeper, you need to do some careful research before choosing the mattress that will help you improve your sleep quality. You might consider some features before choosing a mattress that helps you fall asleep.
- Organic cotton: Organic cotton is naturally made, and is breathable with a porous structure. It brings down your body’s core temperature, helping in temperature regulation.
- Airflow: You need to buy a mattress that allows airflow. It will not trap heat in your body, and helps you get better sleep.
- Cooling beads: Some mattresses are infused with cooling beads that can bring down the warmer core body temperature, and give a cooling effect, improving the sleep environment.
- Gel infused memory foam: Memory foam mattresses have gel microbeads that provide a cooling effect, bringing down fluctuations in body temperature.
- Breathable sheets: Bamboo sheets can help you to feel cool every night, as they are breathable, and wick away moisture.
Getting a mattress from a premium brand like PlushBeds can provide the desired cooling effect, and help you get better sleep. The following are some great mattresses that can help you cool down, and avoid sleep deprivation.
Cooling Natural Latex Mattresses
If you want a mattress that cools your core body temperature, helping you sleep better, you must get a natural latex mattress.
The latex foam used to make mattresses have holes throughout the mattress that helps in airflow. Latex mattresses provide better airflow to allow your trapped body heat to escape, helping you cool down faster to get a good night's sleep.
Sleeping on a natural latex mattress also ensures that you do not wake up in the middle of the night soaked in sweat.
For instance, the Natural Bliss 100% Natural Latex Mattresses from PlushBeds are made from the finest quality of 100% latex without any blends, synthetics, or chemicals in it. The mattress also comes with a soft, organic GOTS certified cotton cover that is hypoallergenic, wool-free,animal-free, and vegan to ensure a comfortable and deep sleep.
Cooling Memory Foam Mattress
If you prefer a memory foam mattress to sleep cooler, you can invest in The Cool Bliss Luxury Cool Gel Memory Foam Mattress from PlushBeds.
This 12-inch memory foam mattress has five comfort layers to provide maximum cooling comfort for a refreshing sleep environment. In addition, the mattress comes with CERTIPUR and GREENGUARD gold certification that promises a comfortable night's sleep.
Cooling Mattress Topper
If you sleep in a hot room, you can use a cooling mattress topper that acts as a breathable shield between you and your mattress, letting your body cool down. A cooling mattress topper can release the trapped body heat, allowing you to cool down as you experience a good night's sleep.
If you want a mattress topper that balances temperature fluctuation, you can try the Cooling Gel Memory Foam Topper.
The mattress topper is infused with cooling gel that adds to the softness, without affecting the support. It provides pressure relief as you drift into a deeper sleep. Moreover, the mattress topper has CERTIPUR-US and GREENGUARD certifications to help you sleep cooler.
Other Factors to Help You to Sleep Cool
Some other factors that can maintain your cool core body temperature, and emphasize essential elements to improve sleep, are as follows:
Regulate Room Temperature
To maintain a cool room temperature at home, regulate your room temperature in the following ways:
- Use heavy curtains to block out the evening sunlight to keep a cool sleep environment.
- Use a fan or air conditioner to make sure that a cooler temperature is maintained at home.
- Keeping the windows open at night can allow airflow to maintain a cooler room temperature inside the room.
Wear Clothes from Natural Fabrics
To sleep well and avoid getting hot during the night:
- Get your night clothes in cool, breathable, natural fabrics like cotton.
- Avoid synthetic materials like polyesters to help airflow, and keep you cool at night.
- Ensure the bed sheets and pillow covers are made from cotton to prevent nighttime sweating.
If you suffer from body temperature fluctuations, you can sleep in the nude to help your skin breathe at night. When sleeping with your partner, skin-to-skin contact during sleep can cause a warm core body temperature, disrupting your sleep quality.
Avoid Sharing the Bed with Your Pets
Dogs have a body temperature of 3-6 degrees higher than humans. Sleeping near your pets can cause you to heat up during sleep. To keep your body cool during sleep, avoid having pets in your bed.
To keep yourself cool at night, drink more water, as water can lower your core body temperature, and keep you hydrated. Avoid having rich, heavy food during nighttime to avoid heating up during sleep.
Avoid Using Incandescent Lights
Incandescent lights can generate a lot of heat that can cause your body to heat up, making it harder to fall asleep. Make sure to sure LED lights instead to maintain a colder room temperature.
Avoid Screen Time
Using laptops and smart phones in your bed before sleep can increase your body heat, causing sleep deprivation. Keep the electronic gadgets out of your bedroom to have a healthy sleep environment.
Adequate technological solutions, like screen readers, prevent blue light exposure, and ensure that blind people are sleeping cool.
To help enable people with visual impairments to read, you can create a blind user profile in the screen readers. The vision-impaired profile help make the screen reader adjustments to make accessible, rich Internet applications online.
Having such a profile significantly reduces distractions, and allows them to access online sites faster, reducing screen time.
Screen readers use optical character recognition to ensure blind users visit search engine-linked websites to get accurate information. Screen readers can also help seizure-prone users to benefit from accessible rich Internet applications to better their lifestyle, including sleeping patterns.
Sleep on the Lower Floors
As heat rises, the lower rooms are likely to be cooler than those on the upper floors. If you are a hot sleeper, you can sleep on the lower floors to get some restorative sleep and enjoy cooler temperatures.
Stick Your Feet Out
If you feel hot and uncomfortable during the night, you can stick your feel out to lower your body temperature immediately. Sleeping barefoot, or sticking your feet out from the covers, can cool you down, as you tend to lose body heat from your head, feet, and arms while you sleep.
Getting your best sleep is vital for your overall well-being, and can help you live a fulfilling life. Follow these tips to keep a cooler room temperature to improve your sleep quality.
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