Everything you need to know about the ideal temperature before going to sleep
When it comes to sleep, learning about the influence of weather can be helpful in preparing for temperatures that may prevent us from getting a good night’s sleep. As the air gets colder, certain atmospheric changes occur that can play a significant role in the quality of our sleep.
Temperature plays a very important role in the onset of sleep and circadian rhythms. As the body prepares for sleep, the internal temperature drops until a few hours before waking.
Neurologist Christopher Winter, an internationally recognized sleep expert and author of The Sleep Solution, explains that the cooler the air at bedtime, the more comfortable and relaxing a night’s sleep will be. He points out that the ideal room temperature for sleeping is between 15 and 19 degrees Celsius. Temperatures below 12 degrees or above 24 degrees can be detrimental to a deep sleep. Hot, humid air is not only physically uncomfortable, but can also cause problems for falling into a deep sleep. During the months of less sun and more darkness the body is much more relaxed and well conditioned to sleep. The reason for this is because less light produces more melatonin (sleep hormone).
Oscar Sans, neurophysiologist and medical director of the Adsalutem Institute of Sleep Medicine, points out that our body temperature is not constant and varies in a cyclical manner controlled by the hypothalamus. Before going to sleep it drops to induce sleep, and continues to drop during the NON-REM phase. But during the REM phase the hypothalamus reduces control of thermoregulation. So the ambient temperature affects the body temperature more, and if it is not correct, it requires the body to overexert itself to regulate the body temperature. This impairs the quality of sleep and rest.
If you achieve a deep sleep, this will improve the secretion of melatonin and serotonin, which counteract stress hormones, therefore your mood and productivity will be better.