Sleep is essential, and it’s how our mind and body recharge. Sleep is vital for our health, immune system, and cognition. Without it, the brain and body cannot function properly. The average adult requires somewhere between 7-9 hours; however, 35.2% of adults in the U.S. report sleeping on average for less than 7 hours per night.
Most of us are aware of the things we can do to help get a better night’s sleep: go to sleep/rise at the same time each day, exercise, avoid looking at your phone in bed, practice relaxation techniques, etc. But did you know that sleeping temperatures can also impact your ability to fall and stay asleep?
The benefits of sleeping in cooler temps are due to your body’s core temperature. A cooling body temperature induces sleep, and keeping your body cool through the night has been shown to support better sleep patterns.
Our internal “clock” regulates the sleep cycle, which controls when you feel tired, as well as when you feel refreshed and alert. This internal clock runs on 24-hour cycles, commonly known as circadian rhythms. The different rhythms run in the background to carry out essential functions and processes. During this 24-hour cycle, your body temperature also has a pattern. The temperature pattern tends to peak around late afternoon and hit the lowest point (or when your body is the coolest) around 5 a.m.
5 Ways to Cool Off and Get a Better Night’s Sleep:
- Check the thermostat. According to the National Sleep Foundation, sleep experts recommend keeping the room at 65 degrees. However, not everyone is the same. And, if you are currently sleeping in much warmer temperatures, it is not recommended to make a huge drop suddenly. Slowly decrease the bedroom temperature and see if it has a positive impact on your sleep.
- Assess your bedding. Consider the type of sheets and blankets you have on the bed. Typically, cotton, bamboo, and linen are the best for keeping you cool. And, in the summer months, you may consider switching from a comforter to something lighter, like a duvet or light blanket.
- Pick your pajamas. Before climbing into bed, think about what you are wearing. Flannel pajamas may be super comfortable and cozy, but they are often too warm for sleeping. Consider wearing silk or cotton.
- Avoid tight clothing. Another thing to consider when thinking about your pajamas – Wearing tight-fitting clothes to sleep will decrease the amount of airflow your body receives throughout the night, which can increase your body temperature.
- Use a fan. Fans are a great way to not only keep cool through the night, but they can also provide white noise, which is another great sleep aide.