You have too many demands on your time – family, jobs, errands, school – not to mention finding some time to relax. So, when it’s time to sleep, you need to make the most of your downtime for the sake of your mind and body. But, what if your environment isn’t allowing you to get a good night’s sleep?
When your bedroom is hot, it can be tough to get the sleep you need. What many people don’t realize is that a cold room is better for sleep. Here are some of the benefits of sleeping in a cold room and how you can create a cooler space to give you the good night’s rest you need and deserve.
Have you ever tried to sleep in a hot and muggy room? It can be an awful experience. You sweat, toss and turn, and wake up in the morning feeling exhausted. This should be the first clue that your body wants to sleep in the cold.
Science agrees. Here are three benefits you’ll get from turning the thermostat down when you sleep.
You can achieve better sleep quality by sleeping in a colder room. If you suffer from insomnia issues, lower temperatures can help with this as well because this slows down your metabolism.
When you enter REM sleep, this is where your body experiences the most significant drop in temperature. This is the stage of sleep where cells are repaired, memories are consolidated, and you typically have dreams. In other words, it’s vital.
There is a fairly obvious link between deeper sleep and better mental health. How many times have you suffered through a day after a terrible night’s sleep? Or worse, had to deal with an infant or toddler that desperately needs a nap?
Deeper sleep is connected to the natural production of melatonin. In turn, melatonin is linked to serotonin, which is a natural mood enhancer. So, cool down your room, and you’ll be happier.
Better sleep from a cold room can lead to improved health. How? Several ways. First, you might lose some weight. One 2014 study found that sleeping in a cooler environment increased brown fat in the body, which is a “good” source of fat and can lead to weight loss.
That increase in brown fat has other benefits. It can help your body fight against diabetes as well as reduce cholesterol and triglycerides, also making you less prone to cardiovascular disease.
Cooler temperatures at night are also good for your metabolism, which is the energy that your body stores to fuel you through the day.
In your deep sleep phases, your body also produces a human growth hormone (HGH). This is vital for preventing cognitive decline and cell repair. Having a lower core temperature ensures that you get enough of this deep sleep boost this particular hormone.
Not to be vain, but we all care about our appearance to an extent, right? The bad news is that sleep deprivation can have a noticeable impact on your appearance. Lack of quality sleep is responsible for:
The good news is that sleeping in a cold room can help you prevent these issues. You’ll have less wrinkles, fewer outbreaks, healthier-looking skin, and none of those dark circles under your eyes. You’ll be positively glowing.
When you sleep, your body temperature will lower naturally. But having a cooler environment can help initiate a natural rest cycle.
The ideal sleep temperature for a room is anywhere between 60 and 67 degrees Fahrenheit. Anything warmer or colder and the temperature could disrupt your REM stage, which is critical to getting a good night’s rest.
Provided you’re comfortable, there are really no health risks to sleeping in a cold room. It’s important to note that, if you keep the room too cold, you’ll be tempted to bundle up, and this could cause your body to overheat.
If you have an infant in your home, you may need to adjust your temperatures. Babies need sleeping temperatures that are a bit warmer, anywhere from 68 to 72 degrees F. They tend to get fussy if it is colder.
There is also a common misconception that cold environments can cause nightmares. This is a myth, and there is no evidence to support it. That said, any room that is uncomfortable could lead to unhealthy sleep patterns and bad dreams.
Now that you know the benefits of sleeping in a cold room, here’s how you can make that happen for a better night’s rest:
A fan can help move air around your room and evaporate sweat that forms while sleeping.
Gel bed toppers have cooling properties that make your sleep more comfortable.
Sleeping naked can help lower your body’s core temperature. If you sleep with a partner, that closeness is going to create additional “heat” in your bed.
Your body’s core temperature will drop if you remember to stay hydrated with plenty of water, not soda or coffee.
Opening a window, even in a warm environment, is another way to circulate air.
Avoid sheets that will trap in heat like synthetic materials or flannel. Cotton is an excellent choice to stay cool. You can also put your top sheet in the fridge or freezer for a few minutes just before bed for a cooler experience.
Light coming into your bedroom can interrupt your body’s natural melatonin production. Blackout curtains block out that light and heat.
When you stick one or both feet outside the covers, this will lower your body’s temperature.
Heat rises. If you have a choice, pick a lower floor in your home for sleeping.
Your bedroom’s humidity levels are another consideration for comfort. If the humidity outside is above 40-60%, you might need a dehumidifier. If it is below that range, you might want to get a humidifier.
It might not seem like incandescent bulbs make a difference, but they put out heat. If possible, switch to LED lights in your bedroom.
Similar to the blackout curtains, you can control the heat in your bedroom by closing your blinds during the day.
Getting a good night’s rest is important for your mental and physical health, so you might want to give sleeping in a cooler room a shot for the sake of your mind and body. Use these tips and guidelines to create a more comfortable nighttime space and wake up feeling more refreshed in the morning.
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