Sleeping in a bedroom that’s too cold or too hot can have a serious impact on the quality of our sleep. To minimise those nights where we struggle to fall off to sleep or keep waking up in the night, it’s important to keep an eye on the temperature in our bedroom. So, what’s the magic number - and how can we help choose the correct temperature for the season and our body? Read on for our top tips.
What’s the ideal temperature for falling asleep quickly?
In order to fall asleep, our body temperature needs to be perfect - not too hot and not too cold. In the hours leading up to sleep, our body temperature falls by 1°C, allowing us to slip into a state of relaxation conducive to sleep. For this reason, many of us struggle to fall asleep during heat waves or in high humidity.
For a restful night’s sleep, the temperature in your bedroom should be between 16°C and 18°C. Any hotter, and you’re likely to struggle to fall asleep. If you find you’re too hot in bed, your body may be struggling to regulate its internal temperature. Sleeping in an environment that’s too hot (above 19°C) can have negative effects on our health and wellbeing beyond that of a poor night’s sleep - our throat and nose can become dry, headaches may become pronounced, and a sense of extreme fatigue or lethargy may occur even after a full eight hours.
Keeping your body at the right temperature while you sleep
In order to improve your quality of sleep, make sure that your body is warm, but not too hot. Sleeping with socks on may help if you feel the cold. If the problem is with the temperature of the room itself, opt for a high-quality duvet in duck down, or made from synthetic fibres if you suffer from allergies, to stay warm and comfortable all night. In winter, consider adding a throw or blanket for those really cold nights.
If you often feel too hot, opt for a lighter summer duvet or even a sheet. Choosing the right duvet cover can also have an impact on the quality of your sleep. If you struggle with sweating or hot flashes, opt for a duvet cover made from natural fibres. Linen is particularly cool and comfortable, and is ideal year-round, as it stays fresh in the summer while retaining heat in the winter - the ideal solution for helping keep a healthy body temperature. Finally, remember to air your bedroom regularly to freshen the air and lessen humidity - a sure-fire way to improve the quality of your sleep.