When it comes to getting proper sleep, it’s not just about eating healthy, exercising, or even managing your stress but also about creating the right environment. Your bedroom should be a comfortable escape for you, from the pillows you choose to even the temperature of the room. Studies have shown that maintaining a cool temperature in your bedroom can provide a soothing and relaxing atmosphere, enhancing your sleep quality.
In this article, we’ll explore the latest research on how lowering your bedroom temperature can actually improve your sleep quality. Specifically, we’ll explore how a cooler bedroom can help you sleep longer and more soundly while also reducing the likelihood of sleep disturbances. Let’s get into the first topic: how a colder bedroom can enhance your sleep continuity.
A Colder Environment Enhances Sleep Continuity
While many people might think sleeping in a cooler environment might make them wake up more often, research shows that this is actually not the case. One study published in Building and Environment showed that while people who sleep in cool environments tended to have difficulty falling asleep, they also were able to sleep more soundly and continuously throughout the night.
This is excellent news for those who want to find the best way to get the most adequate sleep, ensuring that when they lie down, they are asleep from night until morning. However, studies have also shown that sleeping in a colder environment promotes better sleep for infants, which is a clear sign of how colder environments and consistent temperatures can support the health of even our youngest family members.
According to another study, sleeping in a cooler environment as an infant was proven to be more effective at encouraging longer active sleep than quiet sleep (Source: Sleep Medicine Reviews). In other words, if you want to sleep more soundly and you don’t want to experience as much difficulty sleeping throughout the night, it’s worth turning down the temperature a few degrees to see how your body reacts!
Cooler Bedrooms Can Promote Restorative Sleep
Contrary to what many people believe, being a little too warm but cozy in bed does not always yield the best sleep. In fact, there are researchers who have shown that cooler bedrooms can actually promote more restorative sleep than hotter bedroom environments. In a study conducted with nurses and their patients, the most restorative sleep was found when the environment was quiet and cool (Source: Journal of Advanced Nursing). For those of you who already like to sleep with the air temperature lower and with minimal noise at night, you are on your way to more restorative sleep!
It's fascinating to think that our bedroom temperature can be an indicator of how restorative our sleep actually is. Part of this is because our bodies are sensitive to the temperature, especially when we sleep. Even a slight change in temperature can decrease our sleep quality and lead us to potentially have less restorative rest when we wake up in the morning. That’s why lowering our bedroom temperature can be extremely helpful, as it will help us regulate our body temperatures and properly rest without any disturbances.
As we have hinted, lowering the temperature of our bedrooms not only allows for more restorative sleep but may also be the reason we experience fewer sleep disturbances.
Lowering the Temperature May Reduce Sleep Disturbances
If you prefer your bedroom to be nice and warm, how often do you wake up at night? Chances are, if you find yourself in a warmer bedroom environment, you may be more likely to wake up more often due to more sleep disturbances. This is a common conclusion many experts in the field have made, mainly because of how studies have shown what happens to people in warmer bedroom environments.
Unfortunately, a warmer bedroom environment, along with other known factors, is a primary cause of sleep disturbances among many people worldwide today. If you think that you sleep better in warmer environments, you may want to think again. When it gets hot in the summer, and you find yourself sleeping in a hotter bedroom, it can not only be detrimental to your sleep but also to your health. Without any air conditioning in your bedroom during these warmer months, you may lose sleep, and ultimately, you will notice a difference in your energy levels.
So, if you want to lower your chances of being disturbed while you sleep, try reducing the bedroom temperature for a few days. You’ll definitely notice a difference in your energy, rest, and overall mood!
Turning Down the Thermostat Can Support REM Sleep
Finally, turning down your home’s internal temperature by even a few degrees can actually support REM sleep. As many studies have shown, REM sleep is critical to rest and recovery. Many people believe that taking warm baths can help you fall asleep faster, and it’s true, but it doesn’t fully support your REM sleep. Being in a colder environment and allowing your body to cool off is actually necessary for adequate REM sleep.
One study showed that warming your body for up to 4 hours prior to bed can actually decrease the presence of REM sleep overnight. When your body is too warm before bed or even during sleep, your body seeks to cool down to help you regulate your internal functions. However, this is not optimal because REM sleep requires a warmer body temperature. If the bedroom is too warm, REM sleep is likely not to occur as much as it should because your body must work actively to maintain homeostasis. This is why sleeping in a cooler setting is so beneficial for your health!
Create an Optimal Bedroom Setting for Your Rest
With the right bedroom setting and proper bedroom temperature, you can ensure that you’ll get adequate rest and recovery. Lowering your thermostat can benefit your REM sleep, reduce your sleep disturbances, and promote more restorative, continuous sleep. How will you change your bedroom setting to enhance your sleep in the future?
