You may not realize how important a comfortable temperature is if you’re trying to get a good night’s sleep.

Being either too hot or too cold can disturb your sleep patterns, keep you from falling asleep or wake you up often throughout the night.

Find out how to find the best temperature to get a good night’s sleep.

Ideal Temperature for Sleep

According to a poll by the National Sleep Foundation, the recommended temperature for optimal sleep is around 65 degrees, slightly higher or lower by a few degrees depending on your comfort level.

While 65 degrees may sound chilly, cooler temperatures have been proven to work better for getting a good night’s sleep.

The sleep study based their findings in part on what’s known as a circadian rhythm, or your body’s internal thermostat over the course of 24 hours.

Your body’s cooling down process involves expanding of blood vessels in the extremities. Your body releases heat primarily through your hands and feet to reduce its core temperature.

As bedtime approaches, your body temperature naturally lowers and continues to do so throughout the night until around sunrise the next day.

How Room Temperatures Affect Sleep Quality

Too Hot

During a heat wave or period of high humidity, your sleeping space may be more difficult to keep cool which causes more tossing and turning during the night.

Not only is it uncomfortable to sleep well during in hot or humid conditions, it decreases the time you spend in slow wave and rapid eye movement (REM) sleep cycles, which are the ones that give you that well rested good night’s sleep.

When it’s too hot, the temperature interferes with your body’s ability to cool itself down at night.

Too Cold

Cooler temperatures in your sleeping space do not seem to affect sleep cycles as much, but can make it more difficult for you to fall asleep initially.

Much like conditions that are too hot, being too cold when turning in can also negatively affect your circadian rhythm, throwing off nighttime core body temperature regulation.

Getting the Temperature Just Right

Whether regulating conditions that are either too hot or too cold, finding the most comfortable room temperature is important for you to get the right amount of quality sleep.

Try these tips to get it just right:

  • Program your thermostat to begin lowering the temperature throughout the evening so by bedtime, it’s right where it needs to be before you turn in.
  • Keep a regular sleep schedule so your body clock or circadian rhythm gets into a regular pattern and adjusts its core temperature in sync with the room temperature before going to bed.
  • Open windows for fresh air, use ceiling fans for better air circulation or adjust the thermostat as needed during warmer or cooler seasonal weather conditions.
  • Use and change bedding as the seasons and outdoor temperatures change. Leaving the room temperature at 65 degrees but using a heavier blanket or turning on the air conditioner when needed will help keep room temperatures consistent and comfortable.
  • Babies may need their rooms set at a slightly higher temperature, but only be a few degrees to prevent overheating and sweating during the night. Since babies cannot regulate body temperature as well as adults, keeping their room a couple of degrees warmer is perfectly OK.
  • Seasonally appropriate pajamas and a light blanket will help keep baby comfortable during the night. If you notice your little one is sweaty in the morning, turn the heat down a bit and/or switch to a lighter blanket.

Conclusion

While you may need to play around with the temperature to get it just right, keeping things on the cooler side should help give you the best conditions for getting the rest you need.

To get things started with the right heating and cooling system for your home, call the experts at Dale HCS in Santa Rosa, proudly serving Sonoma County.