If sleep deprivation isn’t exactly at the top of your wishlist this summer, it might be time to think about your bedroom’s temperature. Getting a good night’s sleep ensures that you awaken fresh as a daisy and ready to tackle all of life’s challenges upon rising. Without adequate rest, we
lower our immune system’s ability to respond to illness, and let’s face it, we’re just unpleasant to be around after a night of tossing and turning.
A Bit of Sleep Science
According to sleep.org, sleep researchers suggest that we set our thermostats between 66 and 70 degrees Fahrenheit at bedtime. While everyone is different, most sleep experts recommend keeping our bedroom a bit on the cooler side for a restful night of slumber.
Our circadian rhythms (aka circadian cycles) are an internal process that controls our sleep-wake cycle every
24 hours. This rhythm is affected by our body temperature, and when you sleep, your core temperature drops. It rises again upon waking and fluctuates throughout the day, depending on your range of activities.
Keep It Cool and Dark
Since our bodies depend on lower temperatures in order to fall asleep, a hot, humid bedroom is going to set you up for failure. There’s even scientific evidence suggesting that a bedroom that’s too warm can lead to ongoing fatigue and other health concerns down the line. Why not take this issue by the horns and take a moment to focus on your bedtime comfort?
Keeping the bedroom dimly lit and cool (not cold) will set you up for a successful transfer from the chaos of your day into a peaceful, restorative night. Look into blinds and drapery that block out all light. There are even remote-controlled window treatments that may be controlled with a timer. Invest in a programmable thermostat with a heating and cooling schedule for different times of day, saving you the hassle of remembering to do it yourself, plus saving you money on your energy costs.
What Else Can You Do?
Look into better bedding. There are many pillows, mattresses, and various bedding supplies manufactured with cooling in mind. When shopping for a comforter, for example, look for keywords such as “temperature neutral” and “summer” or “winter” bedding. Changing your bedroom up to match the seasons will help you to create the most perfect bedroom temperature
all year-round.
Meditation and yoga. Consider starting an evening zen routine to help calm you down. The entire family can get into a gentle stretching and meditation regimen before bedtime. Make it just like brushing your teeth, something that you need to do for your self-care at the day’s end.
Shut it down. Switch off all of your devices at least two hours prior to bedtime. We know that this one may be a challenge, especially with all of the distractions of social media and online gaming, but shutting down a bit earlier will help your body go with the natural flow of the night.
Bonus points if you leave your phone in another room to charge overnight. Invest in a dedicated alarm clock for the bedroom; preferably one with some gentle settings to help you wake up to birdsong or cheerful, soft music.
