According to the NCOA, 23% of seniors report feeling daytime sleepiness as a result of not getting a restful sleep. So, what's the ideal bedroom temperature for restful sleep?
Finding the right temperature helps you fall asleep faster and stay comfortable through the night. Today, we're taking a closer look into optimal bedroom temperatures and exploring tips and tricks to help you achieve better sleep, from adjusting seasonal settings to selecting the best bedding.
Temperature plays a key role in how well we sleep. The body's temperature follows a rhythm, naturally decreasing in the evening and reaching its lowest point in the early morning. The cooling signals the brain to shift into deeper stages of sleep.
For restful sleep, it's best if the room temperature supports this natural process. A cooler room helps keep the body in alignment with these shifts, letting you move comfortably through each sleep stage.
If the room temperature is too warm, the body can't reach its optimal state for rest. Overheating can disrupt sleep, causing you to wake up or feel uncomfortable during the night.
Warmth might lead to restless tossing and turning as the body struggles to cool down. Even a few degrees can make a difference in whether you stay asleep or wake up throughout the night.
Finding the best sleeping temperature for a good night's rest can vary from person to person. However, research suggests that the ideal range for most adults is between 60-67°F (15-19°C).
It allows the body to cool naturally, making it easier to fall asleep and stay asleep through the night. While this is a general guideline, there are factors that may require slight adjustments.
For most adults, this temperature range promotes comfort and supports the body's sleep cycle. As the body's temperature lowers at night, a cool room can help maintain that drop, creating a more relaxed state.
Warmer temperatures, on the other hand, tend to disrupt sleep, leading to discomfort and waking up multiple times during the night. If you often find yourself feeling too warm while sleeping, lowering the thermostat can make a noticeable difference in sleep quality.
Temperature needs differ slightly for children and infants. Babies, for example, tend to lose body heat more quickly and may need a slightly warmer room, around 68-72°F (20-22°C).
While this is warmer than the recommended adult range, it still keeps the room cool enough to prevent overheating, which can be dangerous for infants.
Keeping a consistent sleep environment throughout the year can be challenging due to seasonal temperature changes. As temperatures shift with the seasons, it's often necessary to adjust the bedroom setting to maintain the ideal conditions for restful sleep. It may require different strategies depending on whether it's winter, summer, or one of the transitional seasons.
During winter, heating may be needed to keep the bedroom from becoming too cold. However, it's best to avoid overheating the room, as a too-warm setting can disrupt sleep.
Aim to keep the thermostat within the recommended range of 60-67°F, and consider using layered bedding to adjust comfort levels throughout the night. It allows you to stay warm without making the room feel stuffy.
In the summer, keeping the bedroom cool can be more difficult, especially in hot or humid climates. Air conditioning is a common solution, but fans and breathable bedding can also make a big difference.
Opening windows during cooler evening hours or using blackout curtains to block out daytime heat can help maintain a more comfortable sleep environment without relying entirely on air conditioning.
During spring and fall, the weather can vary day-to-day, making it useful to have flexible options. Lightweight blankets and adjustable window coverings can help maintain the right bedroom temperature as the season changes.
Creating an ideal sleep environment goes beyond adjusting the thermostat. Many other factors, like bedding, ventilation, and temperature control devices, play a part in keeping the room at a comfortable level for sleep. There are three main areas to consider when setting up a sleep-friendly bedroom:
The right bedding can make a noticeable difference in how comfortable you feel at night. Breathable fabrics, such as cotton or linen, allow air to flow freely, reducing heat buildup. Heavier materials like flannel or certain synthetics can trap warmth, which might not be ideal if you're aiming for a cooler environment.
Lightweight, breathable sheets and comforters keep you from overheating and are often more comfortable in a wide range of temperatures. Layering bedding also allows you to add or remove blankets based on your comfort level each night.
Good ventilation can help maintain steady bedroom temperatures, especially in warmer months. Opening a window or using a ceiling or box fan promotes airflow, which keeps the room from feeling stuffy. It also helps move warm air out and cool air in.
If outdoor temperatures drop at night, opening a window can bring in cooler air, making it easier for your body to reach its natural resting temperature. In winter, when windows stay closed, a fan can still improve air circulation, preventing the room from becoming too warm and stagnant.
Temperature control devices, like programmable thermostats, room-specific heaters, or cooling fans, give you more control over the bedroom environment. A programmable thermostat lets you set the temperature to drop automatically at night and warm up again in the morning.
If air conditioning isn't available, a portable fan or cooling pad can keep the air cool without drastically changing the room's temperature. In colder months, a small space heater on a low setting can add warmth without overheating the room.
Choosing the right bedroom temperatures can make a big difference in sleep quality.
At Chandler Place Assisted Living in Kendallville, we're dedicated to offering personalized, compassionate care within a vibrant senior community. Our activities, from fitness and games to music and outings, encourage each resident to thrive.
Get in touch today to find out about our warm atmosphere and engaging lifestyle!