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The Ideal Room Temperature for Sleep
Quality sleep is crucial for health, and room temperature plays a big role in ensuring restful sleep. Sleep expert Dr. Kelvas recommends keeping your bedroom between 60°F (15.5°C) and 68°F (20°C), as extremes can disrupt hormone regulation and sleep quality.
How Temperature Affects Sleep
Our bodies regulate temperature naturally, cooling down during sleep to promote restorative slow-wave sleep. A warm room can disrupt this process, reducing REM sleep and overall restfulness. High humidity worsens this by interfering with your body’s cooling system.
Benefits of Cool Sleep Environments
Sleeping in a cooler room encourages melatonin production and reduces cortisol levels, aiding relaxation. It also supports deeper sleep, activates brown fat for weight management, and may lower risks of diabetes and Alzheimer’s disease.
Simple Ways to Sleep Cooler
If you lack a thermostat, try:
- Taking a warm bath before bed to lower core temperature.
- Using lightweight bedding and improving air circulation with a fan or open window.
Research shows these small changes can improve sleep onset and efficiency.
Conclusion
Maintaining a cool sleeping environment helps you fall asleep faster, stay in deeper sleep, and boost overall health. Adjust your room temperature tonight for better rest—your body and mind will thank you.
