To enhance sleep quality, maintaining the right room temperature is crucial. Dr. Kelvas explains that if a room is too hot or too cold, “the body struggles to regulate hormones,” which can lead to sleep disturbances.
The Sleep Foundation recommends keeping the room temperature between 60 °F (15.5 °C) and 68 °F (20 °C) to support the body’s natural temperature regulation.
Temperature significantly affects sleep stages. About two hours before falling asleep, the body’s core temperature begins to drop, signaling that sleep is approaching. Dr. Valerie Cacho emphasizes that a cooler room “boosts melatonin production,” the hormone that aids sleep.
Conversely, a warmer room can hinder REM sleep, where dreaming occurs, and slow-wave sleep (SWS), which is vital for physical recovery, by increasing wakefulness and disrupting sleep.
Research indicates that a cooler sleeping environment might also support weight management by activating brown fat, which burns more calories, and could lower the risk of metabolic conditions like type 2 diabetes. Additionally, a cool room ensures access to all restorative stages of sleep, which is essential for overall health.
For those without a thermostat, taking a warm bath or shower before bed can help lower body temperature, thereby improving sleep quality. Incorporating these practices can lead to better rest and overall well-being.
