Every morning, the goal is to wake up feeling rested and ready for the day. However, achieving a good night’s sleep can be challenging, and one of the factors that can affect sleep quality is the temperature of your bedroom. While it’s commonly believed that a cool room is best for sleep, a recent study published in the journal Science of The Total Environment suggests that older adults actually sleep better in warmer environments, specifically between 68 and 77 degrees Fahrenheit.
To gather data for this study, 50 participants wore sleep monitors that tracked restlessness, sleep duration, and sleep efficiency, while an environmental sensor monitored their bedroom temperatures. The study lasted for 12 months, from October 2021 to February 2023, and included over 11,000 nights of sleep. Although the study had limitations, being small and limited to people in the Boston area, experts agree that the findings are noteworthy.
According to Phil Gehrman, an associate professor of clinical psychology at the Hospital of the University of Pennsylvania, the study’s objective measurement of room temperature and long-term follow-up of participants make its findings valuable. However, more research is needed to draw definitive conclusions. Nonetheless, this research prompts us to consider our ideal sleep temperature and the reasons why warmer temperatures may benefit some individuals more than others.
Determining your ideal sleep temperature depends on various factors. Personal preference plays a significant role, as highlighted by the study. Everyone has their own comfort level, so what works for one person may not work for another. Gehrman suggests experimenting with different room temperatures to find what suits you best. Additionally, certain health conditions, such as sleep apnea and menopause, can cause people to feel warm during sleep, making a cooler room temperature more beneficial for them.
Dr. Rafael Pelayo, a sleep medicine expert, generally recommends a sleep temperature below 70 degrees Fahrenheit. High temperatures make sleeping uncomfortable and sticky. Cooling products, such as blankets and sheets, are popular in the market since they help regulate body temperature. However, Pelayo suggests that warming technology could also be beneficial, particularly for older individuals.
When trying to determine your ideal sleep temperature, experts recommend keeping a log for at least a week. Start with a temperature around 68 degrees Fahrenheit, which has solid research support, and observe how you feel each night. Did you wake up feeling cold or too warm? Consider factors like using a fan or an extra blanket. It’s essential to log your observations for a sufficient period since sleep can naturally vary from night to night. It’s not advisable to make decisions based on just one or two nights.
Beyond adjusting room temperature, other sleep hygiene changes can also be experimented with during the one-week log. This may include incorporating a white noise machine, blackout curtains, or a phone-free evening routine. However, for individuals with chronic sleep problems, such as insomnia or sleep apnea, it is essential to consult with a healthcare professional for personalized sleep solutions. In some cases, a comprehensive sleep evaluation may be recommended to identify underlying issues that impact sleep quality.
In conclusion, finding your ideal sleep temperature requires personal experimentation and observation. While the study suggests that older adults sleep better in warmer temperatures, individual preferences and health conditions play a role in determining comfort. Keeping a log for at least a week can help identify the temperatures that promote better sleep. It’s important to remember that adjusting room temperature alone may not solve chronic sleep issues, and seeking professional guidance is recommended for long-term sleep problems.
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