Scientists reveal that the perfect room temperature for sleeping is about 60-68 degrees Fahrenheit. They explain that if the room temperature is much above or below this range, it could result in restlessness.
However, according to a recent study, getting restful night’s sleep is even more complicated.
Specifically, thermoregulation, i.e., the body’s heat distribution system, is associated with sleep cycles.
Lack of sleep can negatively affect the immune system and increase the risk of developing various chronic diseases. As you can see, getting high-quality night’s sleep is of vital importance for optimal health.
So, we are going to discuss the results of the latest research conducted on sleep temperature and other factors, which improve the sleep patterns.
Nearly 4 hours after falling asleep, the internal temperature of the body drops to its lowest level of the entire day.
In addition, insomniacs usually have a warmer core body temperature before bedtime than normal sleepers. Therefore, it results in heightened arousal and inability to fall asleep.
Researchers claim that anything that simulates the body’s natural temperature drop could induce sleepiness, like the abrupt temperature change after taking a hot bath.
A team of researchers at the University of Pittsburgh School of Medicine Keeping revealed that the insomniacs wearing a cap filled with cool circulating water did not experienced any major sleep problems. In addition, researchers noted that increased brain activity elevates the brain’s temperature, so those wearing caps set to the lowest temperatures got good quality sleep.
Moreover, the sleep hormone known as melatonin reduces the body temperature. Now, you probably know why cooling off the brain promotes sleepiness.
The Connection between Sleeping and Burning Fat
The National Institutes of Health carried out research showing that sleeping in a cool room can help in burning fats and calories.
The Chairman of Virginia Commonwealth University’s Division of Endocrinology and Metabolism, Francesco Celi, explains that even a small decrease in room temperature can make the body burn calories and get rid of the excess blood sugar. Namely, the human body can do this as a result of its brown fat, which produces heat by burning calories.
It is good to know that there is a strong connection between the activated brown fat level in the body and healthy metabolism and weight loss. In other words, those people who have more brown fat have higher insulin sensitivity, faster metabolism, and better blood sugar regulation once exposed to cold temperatures.
Shivering Can Activate Your Body’s Brown Fat, But It Can Interfere with Your Sleep Night’s Sleep
Dr. Celi also points out that shaking slightly and uncontrollably as a result of being cold can make brown fat generate heat as well as burn calories. Shaking or also known as shivering makes muscles secrete a hormone that induces energy use in the brown fat cells.
However, researchers at the Netherlands Institute for Neuroscience found that shivering does not contribute to sound sleep. The results showed that keeping perfectly comfortable skin temperature promotes sound and restful night’s sleep. The researchers concluded that those chilling themselves during the night experienced sleep deprivation.
All researches showed that skin temperature about 90 degrees Fahrenheit is optimal for sleeping. In general, thin pajamas, a light blanket, and a sheet are the required stuff to get a skin temperature of 90 degrees Fahrenheit.
Sleeping Naked Is also Useful
Professor Russell Foster of the University of Oxford points out that ditching the pajamas can enhance the sleep patterns. To be more specific, it has been estimated that 1/3 of all adults in the United States do the same. There is no doubt that wearing lots of bedclothes can interfere with your body’s ability to keep its optimal temperature.
But, it is of great importance to ensure that your feet and hands are warm. On the contrary, in case they are cold, the blood vessels near the skin can actually constrict and lower blood flow while trying to retain heat.
To sum up, in order to fall asleep easily, your body should be warmed enough, so that the blood vessels won’t constrict. However, make sure it is not too warmed, as it can result in an inability to fall asleep and lead to sleep deprivation.
Getting Poor Quality Sleep Leads to the Following Health Risks:
Unfortunately, millions of adults in the U.S. get less than 6 hours of sleep every night. Furthermore, there are many recent studies that have found a correlation between poor quality sleep and higher stress, chronic inflammation, and a greater mortality risk from any cause. Remember that reduced sleep duration for only 1 hour per night could elevate the possibility of developing many chronic diseases.
It has been found that getting interrupted or impaired sleep every night may contribute to these health issues:
- Raises the risk of developing heart disease;
- Interferes with the body’s ability to get rid of extra pounds or keep optimal body weight. (In case of a lack of sleep, leptin, i.e., the hormone responsible for signaling satiety, drops, whereas ghrelin, i.e., the hormone responsible for signaling hunger increases;
- Speeds up the growth of tumors as a result of the disrupted production of melatonin. It has been proven that melatonin, which is a sleep hormone, stops the proliferation of various types of cancer and causes cancer cell death;
- Harms the brain function since it triggers brain shrinkage as well as accumulation of amyloid-beta plaques that are present in the brains of Alzheimer’s sufferers. Also, it stops new cell production, and impairs brain detoxification;
- Leads to a pre-diabetic state, which makes you feel hungry all the time, thus resulting in imbalanced body weight;
- Causes premature aging as it impairs the production of growth hormone secreted by the pituitary gland during sound sleep;
- Increases the risk of developing resistant hypertension. It is actually the type of high blood pressure that cannot be regulated with standard hypertension medication;
- Elevates the risk of dying from any trigger.
Here Is a Simple Trick that Can Help You Get Deep Night’s Sleep Longer
Getting deep sleep every night is of great importance for repairing and regenerating the body. What’s more, it is also responsible for boosting the immune system. Keep in mind, if you get deep sleep throughout the night, you will wake up more refreshed the next morning. In case you cannot stay asleep for several hours during the night, here is a simple trick that can help you solve the problem.
The journal Neuron published a study suggesting that playing pink noise sounds synchronized to the participant’s brain waves once he/she approached deep sleep helped them stay in deep sleep longer than not playing the sounds. That’s not all, there were also great improvements in the memory of participants after falling asleep with pink noise.
To explain you more deeply, the researchers showed the participants 120 pairs of words before bedtime. The next morning they tested them to find out how many of them they could remember. The results showed that as a result of sound stimulation, the participants experienced improved memory retention by 60%. The participants actually remembered 22 sets of words. On the contrary, when the sound was not played, they only remembered 13 sets of words.
The researchers of the study concluded that the sound’s frequency was synched to the brain waves of participants. It increased the size of the brain waves during deep sleep, thus improving information processing as well as memory formation.
Hence, consider finding special pink noise apps to play in your bedroom. Additionally, you can also turn on a fan for the same results.
Also, you should get a sleep tracker that records and monitors the sleep patterns. By using such sleep tracker, you can be more motivated to go to bed earlier and get the recommended night’s sleep. For instance, you can start using The Apple Watch.
Here Are the Most Common Sleep Disruptors:
In case you experience interrupted sleep, try to find out the underlying cause of it.
It has been found that almost all sleep disruptions are associated with emotional or environmental factors, including:
- Consuming some unhealthy foods before going to bed. (It is highly recommended to avoid having a heavy meal, consuming spicy foods and unhealthy fats, dark chocolate or coffee before bedtime as they can lead to interrupted sleep.)
- Pets that are sleeping in your bedroom or in your bed.
- Experiencing physical pain
- Consuming alcohol in the evening
- Using a cell phone, tablet, computer, or watching TV before going to bed.
It has been estimated nearly 95% of the U.S. population use an electronic device before bedtime. However, these electronic gadgets can have negative effects on your sleep-wake cycle because they create noises, and emit light that impede the natural production of melatonin in your body. Plus, they emit low level radiation.
According to a study, these who were exposed to radiation from their cell phones for 3 hours before going to bed experienced difficulty falling asleep and getting deep sleep.
The 2014 Sleep in America Poll showed that 53% of people who turn their electronic gadgets off while sleeping reported good night’s sleep compared to 27% of those people who do not turn these gadgets off.
By Making These Changes You Can Get Uninterrupted Sleep Every Night:
- Do not use your cell phone, computer or watch TV in the evening, 1 hour before bedtime.
- Consider getting bright sun exposure throughout the day to stimulate your body’s natural melatonin production.
- Also, get sun exposure in the morning for about 15 minutes.
- Sleep in total darkness since even the tiniest glow in your bedroom from may interrupt your sleep. It is also advisable to move any electrical gadgets at least 3 feet away from your bed. Another good advice for getting interrupted night’s sleep is wearing an eye mask while sleeping.
- You can also place a low-wattage yellow, red or orange light bulb in your bedroom in case you really need a light source at night. Unlike blue and white bandwidth light, this type of light does not impede the production of melatonin production. For example, place a salt lamp in your bedroom.
- Make sure that the temperature in your bedroom is below 70 degrees F. As mentioned previously, according to studies, the ideal room temperature for sleeping is between the range of 60 to 68 degrees F.
- You should also take a hot bath one and a half to two hours before going to bed.
- Reduce excessive electromagnetic radiation exposure since it negatively affects the pineal gland and its melatonin production. It can also result in many other negative effects. For best results, consider installing a kill switch, which can turn off all electricity to the bedroom.
Reverse all your vitamin and mineral deficiencies. Keep in mind that magnesium deficiency could contribute to insomnia, whereas potassium deficiency could lead to difficulty staying asleep. Plus, vitamin D deficiency could trigger excessive sleepiness during the day.
- Institute of Medicine of the National Academies. ”Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem”;
- Bianchi, Matt. ”Sleep Deprivation and Disease: Effects on the Body, Brain and Behavior”;