Experts Say There Is in Fact a ‘Best’ Temperature for Sleep
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If you find yourself constantly flipping your pillow to the cool side or waking up in shivers, you might need to adjust your bedroom to prioritize the best temperature for sleep. That’s right: The magic number is not a myth. In fact, it’s crucial for getting a good night’s rest.
Meet the Experts: Martina Vendrame, M.D., neurologist and sleep medicine specialist at Lehigh Valley Health Network, Angela Holliday-Bell, M.D., a board-certified pediatrician and sleep specialist, and W. Chris Winter, M.D., a neurologist and sleep specialist in Charlottesville, VA and member of Prevention’s Medical Review Board.
Sleep temperature is just one of the many sleep hygiene elements needed to set your self up for success every night. So, in addition to avoiding caffeine in the afternoons and putting your phone away before crawling into bed, here’s what you can do to to achieve your thermogenic sweet spot, according to sleep experts.
The best temperature for sleep
The ideal temperature for sleep is typically between 60°F and 67°F for most adults, says Martina Vendrame, M.D., neurologist and sleep medicine specialist at Lehigh Valley Health Network. When you begin to enter rest mode, the body’s core temperature naturally begins to drop one to two degrees, adds Angela Holliday-Bell, M.D., a board-certified pediatrician and sleep specialist. Keeping your environment at the recommended range helps maintain that core temperature, “which is crucial for initiating and sustaining deep sleep,” Dr. Vendrame adds.
Why sleep temperature matters
Temperature influences the body’s circadian rhythm, which regulates sleep-wake cycles, says Dr. Vendrame. In other words, your body’s temperature tells you when to sleep and when to be awake. “If your body temperature is too high too soon, it can send wake signals when you still want to be sleep, leading to broken poor quality sleep,” explains Dr. Holiday-Bell.
Also: “Temperature is regulated near the same brain real estate that handles sleep,” adds W. Chris Winter, M.D., a neurologist and sleep specialist in Charlottesville, VA and member of Prevention’s Medical Review Board, which is another reason they’re closely related.
Does the ideal sleep temperature ever change?
Because the weather changes and our thermostats may flex a few degrees accordingly, it’s reasonable to wonder if the ideal sleep temperature is malleable, too. Experts say their recommendation doesn’t move, but they acknowledge that some people may sleep hotter in more humid months and colder in the winter. To stay comfortable, “adjustments like using lighter bedding in summer or layering in winter can help maintain the ideal range,” says Dr. Vendrame.
Seniors and babies may need customized temperatures that lean toward the warmer side, although more research is warranted on the topic, Dr. Winter says. Dr. Vendrame says their range of comfort tends to land between 65°F to 70°F. “Their bodies are less efficient at regulating temperature, making it important to avoid environments that are too cold or too warm,” she adds.
How to control your sleep temperature
There are plenty of simple, intentional ways you can create a refreshing oasis to fall asleep and stay asleep in every night.
Choose the right bedding
Quality bedding makes all the difference. And there’s plenty on the market made especially for hot sleepers, such as cooling sheets made of linen and cotton, lightweight cooling comforters, and gel-infused cooling pillows. If you get cold, Dr. Vendrame recommends using layers or heated blankets, “but avoid overheating the room, as that can disrupt sleep.”
Take advantage of tech
We live in a time of optimal self-help gadgets, and the sleep-related ones are a rare must-have. Dr. Winter recommends investing in a smart thermostat or a bed cooling device like Chilipad or Eight Sleep. There are also cooling fans that you can point and shoot at yourself for consistent sweat maintenance.
Experiment with your thermostat
You may not have thought to lower your thermostat below a certain threshold before, assuming it would be too cold, but it may be what your body needs to stay asleep. You can also take advantage of cool weather and open your windows, if that helps.
Evaluate your sleepwear
There’s such thing as cooling pajamas, which help wick away sweat and regulate your body temperature while you sleep. If you typically sleep in pants or a sweater and wake up hot, you may want to try removing a layer. Some people even swear by sleeping commando for maximum ventilation.
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