Most studies have shown that setting your thermostat between 60 and 67 degrees F, and no higher than 75 degrees, is the best temperature for sleeping. The body's heat distribution known as thermoregulation is linked to sleep cycles. Our core temperature decreases when in the REM cycle (our deepest sleep). For this reason, we should mimic a lower temperature in our bedrooms at night. Below are a few ways to make sure you are optimizing temperature for the best night's sleep.
- Set your thermostat before going to bed. We know that during the day, to save money, most of us keep the temperature set closer to that of the outdoors. Keep in mind that 60-67 degrees Fahrenheit is the best temperature to sleep at, and test what works best for you between those degrees.
- Take a warm bath or shower 1-2 hours before bed to get better sleep. Increasing your body temperature and then having an abrupt decrease when getting out of the warm shower will signal your body it is ready to sleep.
- Ever notice how you tend to wake up through the night if your feet are too cold? While cooler core temperature is desired to sleep better, cold extremities will have the opposite effect. Wear socks or put a hot water bottle near your feet to stay asleep.
- Sleep on a cool pillow and mattress. Help regulate your core temperature with the sleep products that have cooling and airflow technologies.
- Block out the light coming into your bedroom. In warmer months, the heat from the sun in the morning can increase the temperature of your room causing you to wake up earlier than desired. During cooler months, blocking the windows with curtains can help you sleep better by keeping the warm air from escaping.