To be well rested and ready to perform at your best, you don't just need enough sleep, you need enough quality sleep. Our bodies rely on sound sleep. During non-rem deep sleep, the mind powers down, blood pressure and body temperature drop, our cells repair themselves and the immune system gets a boost. You don't just relax, your body regenerates. Insufficient (deep) sleep can lead to fatigue, lack of concentration and even irritability during the day.
To help yourself get more rejuvenating rest, treat your bedroom as your sleep environment.And temperature plays an important role in making it the ideal sleep climate. But finding the optimum room temperature is often not as easy as it might seem. After all, we each have unique perceptions and sensitivities to temperature. What's too warm for one person, may cause someone else to shiver. But, regardless of personal preference, one thing is certain: being hot or cold will affect the quality of your sleep and could prevent you from waking up recharged in the morning.
So, what is the ideal room temperature for better sleep?
Generally speaking, the temperature in the bedroom should be a little lower than your other living areas. That's because the human brain does not relax as well when it's too warm. However, if it is too cold, then your muscles can become tense as a way to generate body heat. The best compromise for both brain and muscles is to keep your bedroom around 20 degrees celsius.
To help create your optimal sleep climate, keep the curtains closed to block light and prevent excessive heat buildup during summer or chilly drafts from the window during winter. Also consider how your air conditioner and heating systems are vented in your home: it may be best to keep your bedroom doors open to promote air flow or keep them closed to maintain a consistent, comfortable temperature.
Now with the surrounding temperature feels perfect, make sure your bed is just right too. We all know the importance of having a supportive and comfortable mattress and pillow. But, also think about how bedding factors into your sleep climate. Choose breathable fabrics and quality materials that help circulate body heat (instead of trapping it). Thermal-regulating bedding can help you stay comfortable so you get the solid, uninterrupted rest you deserve.