You probably know what a challenge it can be to get a good night's sleep during hot nights. You’re sweating, your skin feels sticky, and eventually, you wake up groggy.
The thing is, according to science, your body is designed to sleep in a cooler environment, and tweaking your thermostat has plenty of benefits for your sleep. Five, to be precise...
Sleeping in a colder room can improve your sleep quality and even help you combat insomnia episodes. Scientists link this to the fact that our body temperature naturally drops at night. Hence, the metabolism rate slows down, and we spend less energy during sleep.
The most pronounced drop in body temperature happens when you enter REM sleep. It’s the stage of deep sleep during which you typically see dreams.
Cellular repair and memory consolidation occur during REM sleep too, so it’s a very important stage and sleeping at cooler temperatures may promote the transition to it.
Now, a word about people with insomnia...
Experts assure that both late-evening insomnia and early morning awakenings are linked to disruptions in the body temperature rhythm.
So, adjusting your thermostat somewhere between 60 and 68F (or 15-19°C) may help your body lower its temperature faster and hence, shorten your sleep onset and increase the percentage of deep sleep throughout the night.
Sleeping in a cool room allows you to boost the levels of two hormones that are crucial for your overall health...
A decrease in your core temperature results in increased levels of the sleep hormone melatonin. But what’s even more interesting is that melatonin itself has a hypothermic effect, meaning it can decrease your temperature.
A combination of these phenomena can help you get therapeutic sleep in no time. Along with inducing sleepiness, melatonin may also ease the symptoms of tinnitus and gastro-enteric pathologies as well as support eye health.
The human growth hormone is produced by the pituitary gland in the brain. It reaches its peak levels during the deep sleep phase (which involves a temperature drop, remember?). This compound is vital for cell repair and plays a role in preventing cognitive decline.
See? The process of hormonal regulation is closely connected with your sleep quality. If you want to improve both, try to regulate your room temperature at lower levels.
Those who are trying to slim down, cheers! Sleeping in a cold room can help you lose weight.
A 2014 study published in the Diabetes Journal reported that a group of men who slept in a cooler environment (18°C compared to 23°C in the control group) had increased amounts of brown fat.
Brown fat is considered "good" fat. Your body can use it as an energy source, unlike white fat, which is stored in fat tissue and can lead to diabetes.
Although the study was conducted on healthy individuals, scientists believe that the results can be used in creating a treatment for prediabetes and helping obese people reduce weight.
Sleep deprivation affects many aspects of our life, but its most noticeable consequences are literally written on our faces.
Lack of sleep is responsible for the following things:
Not to mention eyebags and dark circles under the eyes.
With all of that being said, it’s important not only to get the recommended amount of sleep but also to work on its quality. And since sleeping in a cooler room makes your shut-eye more restorative, use this opportunity - and you’ll look healthy and glowing.
Sleeping in a cooler room may have a specific benefit for women, helping them prevent vaginal infections.
We all know that the best environment for pathogenic microorganisms is warm and moist. At the same time, cooler temperatures can inhibit the development of harmful bacteria and fungi, thus preserving a healthy bacteria population.
If your home isn’t equipped with a thermostat system or if you want to enhance the effect, these simple tips can help...
The water circulating the system helps control your temperature fluctuations to allow a deeper and more restorative sleep.
Moona decreases your core temperature by keeping your head/neck area fresh, in the evening and during the night, and wakes you up gently and naturally in the mornings by slowly increasing its temperature.
The app allows you to get a tailored experience each night as you can set your personal preferences for temperature, your alarm, and keep track of your nights.
A mattress topper with a cooling effect creates an additional breathable layer between you and the mattress. This can be especially helpful for owners of old and overly soft mattresses. The topper will remove your body heat, thereby keeping you cool.
If you’re confused about what model to choose, you could take a look at these cooling mattress toppers reviewed by Happysleepyhead. They have excellent value for money and help you remain cool through the night.
The easiest way to improve air circulation would be to open the window. However, if the weather outside is silent, that may not help.
So, it’s a good idea to get a humidifier and use it regularly to create an optimal climate.
To boost the cooling effect, opt for breathable bedding sheets and blankets made from cotton or linen. These materials don’t trap heat and can absorb the sweat without feeling wet.