A new study has found that bedrooms that are too hot or too cold can disrupt sleep. Researchers have now determined the ideal temperature for optimal sleep. According to The Washington Post, seniors experienced the best sleep when the temperature in their bedrooms was between 70 and 74 degrees Fahrenheit. This study, conducted by Amir Baniassadi at Harvard Medical School and the Marcus Institute for Aging Research, tracked 50 participants aged 65 and above in Boston over a 12-month period. Baniassadi explained that older adults are more susceptible to poor sleep and temperature changes, especially during heat waves.
The researchers placed sensors in the participants’ bedrooms to monitor nightly temperatures and provided them with special finger rings to observe sleep patterns. The study found that restful sleep declined when indoor temperatures exceeded 77 degrees or dropped below 68 degrees. Additionally, there was a significant 5 to 10% reduction in sleep efficiency when temperatures rose from 77 to 86 degrees. Higher temperatures interfere with the body’s natural cooling process, making it harder to fall asleep. The researchers highlighted the implications of this study on our health in a warming planet. Baniassadi stated, “The study emphasizes the potential impact of climate change on sleep quality in older adults,” according to Science Focus, “especially those with lower socioeconomic status, and supports the need to improve their ability to adapt as nighttime temperatures rise in cities across the country.”
Unlike previous studies conducted in controlled lab settings, this study aimed to replicate real-life conditions by observing participants in their own homes. However, the small sample size of the study limits the broad application of the findings. Nonetheless, the Washington Post emphasizes the importance of the link between poor sleep and temperature, as it can contribute to various health issues such as diabetes, obesity, heart disease, depression, accidents, and decreased work performance. The Sleep Foundation suggests a few ways to avoid overheating at night, including changing bedding, ventilating rooms, sleeping in a downstairs room during hot months, and taking a bath before bed. (If you find yourself needing more sleep during winter months, there may be a reason for that.)
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