{"id":28126,"date":"2021-10-15T18:23:21","date_gmt":"2021-10-15T22:23:21","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/sleep-temperature-sweet-spot"},"modified":"2022-04-29T17:00:19","modified_gmt":"2022-04-29T21:00:19","slug":"sleep-temperature-sweet-spot","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/blog-es\/sleep-temperature-sweet-spot","title":{"rendered":"What\u2019s Your Sleep Temperature Sweet Spot?"},"content":{"rendered":"

\"10Learn how being too hot or too cold causes restless nights and what you can do about it<\/h2>\n

Some people love a chilly room with the windows open any time of the year, while others like to wrap themselves in a warm cocoon of blankets. Despite personal preferences, experts agree that a bedroom \u00a060-67F (16-19C) is ideal. Why is cool better? What happens to the quality of your sleep if you overheat? Let\u2019s take a deep dive into the hot and cold facts on the effect of temperature on the quality of your rest.\u00a0<\/strong><\/p>\n

Why room and body temperature matter when it comes to sleep<\/h2>\n

Put simply, bedroom temperature<\/a> is important. \u201cIn terms of sleep, room temperature is among the most significant factors of all,\u201d says Amelia Alvin, a psychiatrist with the Mango Clinic in Miami, Fla. \u201cOur core body temperature is known to hover near 98.5 Fahrenheit. It can vary in the range of 2 degrees Fahrenheit during the night, starting to drop after two hours of sleep and reaching the lowest point closer to morning when you are about to awake.\u201d<\/p>\n

This decrease in body temperature coincides with the release of melatonin, an important hormone tied to sleep. An overly warm bedroom<\/a> causes a disturbance to sleep cycles as the body struggles to deal with the discomfort of trying to cool itself through sweat. Along with disrupted sleep, dehydration is a significant risk. The higher your core body temperature, the less regenerative your sleep.<\/p>\n

\"WhatAn overly hot bedroom (more than 75.2 F or 24C) can decrease Non-rapid Eye Movement (NREM) and REM sleep. These important sleep cycles assist with biological processes that help us feel healthy, as well cell reparation and memory storage. Being too warm when you try to sleep disrupts your circadian rhythms and may lead depression, weight gain and behavior changes.<\/p>\n

\u201cThrough evolution, our brains and bodies have learned that it’s time for sleep when the temperature drops,\u201d explains Dr. Dennis Polzin, a primary care physician with Wild Bear Medicine and author of The Healthy Nomad Handbook<\/em>. \u201cTherefore, it can be helpful to decrease body temperature prior to sleep. This can be done by changing into lighter clothing, using a fan and bathing or rinsing the face before sleep.\u201d<\/p>\n

Research also shows that a cooler bedroom temperature provides a deeper Non-rapid Eye Movement (NREM) sleep, which means a more restorative sleep. Just don\u2019t set the thermostat too cool overnight. A cool room doesn\u2019t pose the same issues as a hot one, but it can be disruptive when it\u2019s too cold and hits temperatures in the low 50s. \u201cHumans also have an automatic response to shiver and engage muscles when our body temperature drops too cold which can wake us during sleep in very cold environments,\u201d he notes.<\/p>\n

Comfort is a subjective thing, Dr. Polzin points out. \u201cEach person may have a different preferred temperature based on their own metabolism, hormone levels, body type, etc. Texture, cleanliness, airflow, and visual and auditory environment are also key factors affecting comfort.\u201d\u00a0<\/strong><\/p>\n

How mattress and bedding choices can keep you cool<\/h2>\n

\"ScottSome mattresses, mattress toppers, pillows and fabric types can be used to keep your bed cool, he notes. \u201cCertain materials allow more air to flow in and out of them causing a cooling effect. Other materials are denser and can create more warmth.\u201d<\/p>\n

Today\u2019s mattresses incorporate the latest technology to ensure that sleepers stay comfortable at just the right temperature all night long. It\u2019s in the details, like Restonic\u2019s ventilated mattress borders and cool-to-the-touch fabrics. Foam plays an important role, too. A recent test report from Peterson Chemical Technology in Arizona examined the Scott Living Shippable Sleep mattress<\/a>, featuring one inch of an AlumiLast\u00ae foam layer on top and compared it with another control mattress with conventional foam as the uppermost layer.<\/p>\n

The findings showed that the maximum temperature reached by the Scott Living mattress was 2.6 F cooler than that of the control mattress. The time it took the mattress to reach its max temperature was 16% longer compared to the control mattress. The Scott Living mattress stayed cooler up to two times longer as well. The data underscores the fact that not all mattresses are created equally. The materials used to make them have a significant impact on temperature regulation for sleepers.<\/p>\n

For a cooler sleep, your cheat sheet for sheets<\/h2>\n

\"What'sLight, breathable sheets<\/a> are a great option for keeping you cool while you snooze. Materials such as 100% cotton (especially Egyptian and Pima) trap less heat and allow much more air circulation. Don\u2019t get too caught up in thread counts \u2013 quality options are available in the 300 to 400 thread count range. Though you\u2019ll see plenty of microfiber choices, keep in mind that they\u2019re made with fine fibers of polyester, which are less breathable.<\/p>\n

A recent trend in bedding is a nod to more sustainable options, like 100% bamboo fabric. And it\u2019s strong fibers (which are silky soft) are long-lasting with an added bonus of gradually getting softer and softer from wash to wash. It\u2019s naturally temperature-regulating and hypoallergenic, making it suitable for people with eczema and allergies.<\/p>\n

The bottom line: Keep your cool to ensure you\u2019ll have a blissful night of sleep.<\/p>\n

Rest well & wake up ready to go!<\/h2>\n

Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n