It has been established by so many authorities that having a comfortable sleep is very important to the healthy functioning of the human body system.
How comfortable your sleep will be is hinged to many other factors like; the ambient room temperature, outside temperatures, and bedding materials which all play major roles on how your sleep life turns out to be.
There is the need to achieve a good balance between been hot and cold in order to adequately ease your body into sleep and bring it back to alertness when you need to wake-up.
Benefits of having a good sleep
We cannot exhaust the benefits of having a good sleep, it will make you feel better, improves your memory and obesity, eliminates stress and inflammation, it will improve your heart condition to overcome heart-related crisis (stroke, heart attack, high blood pressure and cholesterol etc).
With good sleep, depression, and traffic accident will be elusive to you, you have a better chance of alertness, self-restoration and longer-lifespan.
Ideal body and room temperature
The ideal room temperature for sleeping is around 65 degrees Fahrenheit (°F) or about 18 degrees Celsius (°C). While the normal human body temperature is 98.6 degrees Fahrenheit (°F) or 37 degrees Celsius (°C).
Researchers have observed that sleep patterns showed disturbances at 93.2 (°F) or 35 (°C) (very close to body temperature). It was observed that total sleeping time reduced significantly, while interruptions and fragmented wakefulness also increased.
The sleeping environment should neither be too warm or cold for your body in order not to feel uncomfortable.
|Temperature||Sleeping Temperature||Sleeping Temperature||Body Temperature||Body Temperature|
|Temperature||Fahrenheit (degrees)||Celsius (degrees)||Fahrenheit (degrees)||Celsius (degrees)|
|Babies and Toddlers||65 to 70||18 to 21||97.9 to 99||36.6 to 37.2|
|Adults||60 to 67||15 to 19||97 to 99||36.1 to 37.2|
|Adults > 65||60 to 67||15 to 19||98.6||36.2|
The sleep and temperature dynamics
The human body temperature fluctuates within the day and the night, reaching its highest point in the late afternoon before cooling down to prepare the body for sleep later in the evening. In the evening, the receding ambient and body temperature signals to the brain to produce melatonin (the hormone responsible for sleep regulation) to jump-start the preparation for night sleep.
However, the room heater, bed sheets, blankets and cosy heat producing partners can also affect the mix of the final sleeping temperature.
Shivering and sweating dynamics (thermoregulation)
The human body thermoregulation mechanism keeps your body temperature in a healthy state by kick-starting a heating and cooling process every night. When your temperature rises, your body naturally produces sweat that is meant to cool you down as it evaporates off your skin. However, if the air, your mattress, blankets, or pyjamas keep you too warm, you might find yourself damp and uncomfortable. And if the room is too humid, sweating may not even cool you off, since the air is already saturated.
Alternatively, in cool weather your ambient temperature becomes very low; you tend to shiver which is a contraction and expansion of the muscles in the body in a bid to raise internal heat. These involuntary processes or thermoregulation occurs without our consciousness but it a clever way by which nature keeps us healthy.
It is important that you maintain a consistently cool bedroom temperature, this is essential for enhancing your body’s natural cooling process and ensuring an uninterrupted night of restful sleep.
Just get your bedroom temperature right!
A cooler temperature helps your body maintain a consistent temperature, preventing night sweats and related insomnia (studies indicate that some forms of insomnia are associated with an improper regulation in body temperature).
But if it’s too cold, your body has to expend more energy warming you up, so you’ll have a harder time falling asleep.
Remember, the temperature of the air in your room can affect the quality of your sleep: if it’s too hot, it may interfere with your body’s natural dip and make you more restless through the night.