Some people think it’s necessary to pile on blankets and turn up the thermostat in order to sleep comfortably in winter. Not so, say the experts. In fact, you might find you could sleep more comfortably if you kept your sleep temperature on the cool side.
Regulating Body Temperature
It turns out that cooler temperatures at night help to promote the production of melatonin, a hormone that is released at night and that helps us sleep. While many people take melatonin in pill form to help them sleep, you can help your body produce it naturally by doing the following:
- Keep the nighttime temperature between 60 and 67 degrees.
- Keep the room dark.
- Avoid looking at electronic screens before you go to bed.
And just as a room that’s too warm will interrupt your REM sleep, a room that is too cold will cause fitful sleep. Keep the room within the recommended temperature range listed above for the best sleeping conditions.
If you have children, you may want to keep the room on the warmer end of the scale, as smaller, developing bodies have to work harder to maintain warmth. But don’t pile blankets on a baby; it’s also best to clothe a baby in breathable sleepwear.
Likewise, an elderly person may need a somewhat warmer room; possibly anywhere from as low as 65 degrees to as high as 78 degrees. The elderly have a harder time regulating their body temperatures than younger people do, so you may need to work with an elderly person to adjust the temperature to their comfort.
Adjusting Sleep Temperature
It can be challenging to get just the right temperature for all the people in your household. A ceiling or table fan can help lower body temperatures, while a space heater or electric blanket can warm things up.
You might also look into zoned heating and cooling, where the sleep temperature in various rooms can be controlled through zoned thermostats to suit individual needs.
For more on attaining the right sleep temperature, contact Hansberger Refrigeration and Electric Company of Yuma.
