Being too hot or too cold at night can ruin your sleep.
You either need to kick one foot out of the blankets to cool yourself down, or you’re lying there shivering and uncomfortable!
Picking the optimal temperature during the night can be tricky.
What is the Best AC Temperature for Sleeping
The ideal temperature for sleeping is around 60 to 67 degrees Fahrenheit (or about 15 to 20 degrees Celsius).
This may seem a bit chilly, but it will allow you to cool down and get to sleep quickly.
Also, it will make sure that you are not too hot inside your blankets, ensuring that you get a cozy snooze.
What is Normal Body Temperature During Sleep?
Our body temperature is about 98.6 degrees Fahrenheit or 37 degrees Celsius.
This temperature can fluctuate about 2 degrees throughout the night.
Our body temperature drops slightly to get us ready to go to sleep. About two hours before you fall asleep, your temperature starts to drop slightly, which relates to the release of the hormone melatonin.
Melatonin is the hormone that is related to sleep – you may have seen this in your vitamin aisle. Our bodies make melatonin, but you can also supplement yourself if you are having trouble sleeping.
Cooler temperatures are associated with better sleep because our bodies want to be cooler as we sleep naturally.
Being too warm is associated with disrupted sleep, which is why we want to keep our rooms cool at night.
If you kept your room warm, at say 25 degrees Celsius, and then tried to sleep with a blanket, you would likely be too hot and not get any sleep.
Why does your Body Get Hot when you Sleep?
One of the main reasons that your body gets hot when you sleep is actually because it tries to cool itself down at night.
It sounds strange and counterintuitive – but at night, your body tries to drop its temperature by about 2 degrees, as mentioned above.
When your body cools down, it is shedding heat that your blankets and mattress can trap.
Memory foam mattresses and sheets with a high thread count can trap heat.
If you find yourself getting overheated at night, start by trying to keep your room cooler or go to sleep with fewer blankets on.
You may feel a bit chilly going to bed, but you’ll warm up during the night as your body cools down and sheds heat into your blanket and mattress.
If you are chronically too hot at night, you may want to change your mattress for a mattress that is specifically designed to keep you cool.
What is the Ideal Temperature for Sleeping?
Whether it is summer or winter, the ideal temperature for sleeping is 60-67 degrees Fahrenheit or 15-20 degrees Celsius.
This means that even in winter, you can probably turn your heater way down at night from where it is during the day.
In the summer, it is worth keeping your home a little warmer during the day to keep it cooler at night. It can be expensive to use air conditioning in your home, so if you have to pick between daytime or nighttime use, go for nighttime!
How does Humidity Affect the Temperature at Night?
Humidity can also affect your sleep.
High humidity can be associated with interrupted sleep. If your home is humid at night, you are more likely to experience night sweats and wake up more frequently throughout the night.
If your home is too dry, you are likely to wake up with a sore, dry throat and dry skin. So, it is worth it to try to get a perfect balance.
Indoor heating can dry out your home, while everyday activities like cooking or showers can increase the humidity.
The humidity also depends on your climate and your house in general.
If you keep your house a bit cooler, you will likely have a level of humidity better suited to sleep.
What is the Ideal Humidity for Sleeping?
The ideal humidity for sleeping is about 40-60%.
There are a few strategies you can try to balance out the humidity in your home, depending on if you find it to be humid or dry.
If your home is dry:
- Use a humidifier in your room
- Add some plants to the room and mist them daily – this will naturally increase the humidity
- Turn down the heat – indoor heating will dry out the air. Keeping the heat lower may improve your sleep, as noted above!
If your home is humid:
- Use a dehumidifier
- Open your windows
- Keep the air conditioning between 60-67 degrees Fahrenheit
- Try new bedding – like a mattress designed to keep you cool
Getting the humidity right in your room may take some experimenting, but it will be worth it once you create an excellent environment for sleeping!
What can you do to Create a Comfortable Sleep Environment?
Try to improve your sleep with some of these tips.
Get the Right Temperature
As mentioned above, the ideal temperature for sleep is 60-67 degrees Fahrenheit.
In the summer, try turning your air conditioner up so that your room is cooler.
You can decrease your central heating at night in the winter so that your room is not as hot and dry.
Having the right temperature, a key to getting a good night’s sleep.
Set the Humidity
The preferred humidity range for sleeping is about 40-60%. This may mean that you may need to use either a humidifier or a dehumidifier, depending on where you live and your home’s humidity.
These machines will either add or take away moisture from the air, which should make your sleep more comfortable.
High humidity can lead to you having a sweaty sleep, whereas dry conditions may leave you with dry skin and a dry, sore throat upon waking.
Change up your Bedding
As mentioned above, your bedding absorbs heat from your body as your body lowers its temperature for sleep.
If you are finding yourself getting very hot at night, try using sheets that are natural fibers that will wick the sweat away. Cotton or rayon sheets will make a good choice.
You can even look into a mattress that is designed to keep you cool.
Wear the Right Pajamas
Even if you feel a bit chilly when you’re getting ready for bed, it is worth trying to dress in lighter pajamas to get a good night’s sleep.
If you go to bed very bundled up, chances are you will wake up a few hours later and be very sweaty.
Try wearing cotton pajamas and opting for shorts and a t-shirt instead of sweatpants and a hoodie.
It can be frustrating to have a fitful sleep and be too hot at night.
By changing up the temperature and humidity in your home, you should help yourself sleep more soundly.
Though you may think that you will freeze if you turn up the air conditioner (or turn down the heat), you will likely do yourself a big favor and get a more restful sleep!
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