Are you struggling to find that perfect temperature as you sleep? Maybe you wake up hot and sweaty, or you’re the opposite, and you feel like your limbs will freeze off. We’ve brought in Jade Williams, a Naturopath based in Geelong, Victoria, to teach us how our bedroom temperature can affect our sleep.
Although the desire for sleep time is to be warm and snuggly in your bedroom, this isn’t always particularly beneficial for sleep quality. Studies suggest that an optimal room temperature does exist for that perfect sleep. This is because of our circadian rhythm and our adrenal glands, the “battery pack” of the body, controlling specific releases of cortisol and melatonin (sleep hormone) at certain times in the day, correlating with day and night.
As well as light exposure and exercise, the adrenal glands also rely on temperature to function correctly. Throughout the evening, the body needs to cool itself down to enter the therapeutic waves of sleeping.
No Time for Overheating
Suppose heaters are on all night, and you are covered up with a stack of blankets. In that case, the body struggles with this internal thermoregulation, resulting in cortisol (wake hormone) being released earlier than it should be, and ultimately reducing the amount of time spent in Rapid Eye Movement (REM) & delta wave sleep. These patterns of sleep are crucial for health. The analogy I love to use is that rest is like a mop and bucket at the end of the day, cleaning and repairing things as it goes. To not enter this restorative sleep can have implications on our overall health.
According to these studies, the optimal bedroom temperature is 16-19°C.
To achieve this, consider turning your heater temperature down to this range, reducing a few layers of pyjamas or avoid pilling up your blankets. And vice versa, if you wake up freezing, layer up or adjust the external environment accordingly.
The Role of Bedding in Temperature Regulation
Beyond adjusting your room’s temperature, the bedding you choose plays a significant role in maintaining a comfortable sleep environment. Opt for breathable, natural fabrics like organic cotton or bamboo sheets, which wick away moisture and prevent heat from getting trapped. Mattresses with cooling technologies, such as those infused with gel or phase-change materials, can also help regulate temperature by absorbing and dissipating excess body heat. We recommend avoiding heavy duvets in warmer months and instead using a lightweight, breathable blanket to allow for better airflow, ensuring your body stays at an optimal temperature throughout the night.
Lifestyle Adjustments for Better Sleep Temperature
Your daily habits can also impact how your body regulates temperature at night. For instance, consuming spicy foods, drinking hot beverages, or engaging in intense exercise close to bedtime can raise your core body temperature, making it harder to cool down for sleep. Suggests establishing a calming pre-sleep routine, such as taking a lukewarm shower or practicing gentle yoga, to help your body naturally lower its temperature. Additionally, keeping your bedroom well-ventilated—perhaps by cracking a window for a few minutes before bed—can introduce fresh, cooler air, creating a more conducive environment for restful sleep.
The Mind-Body Connection: Stress and Temperature Perception
It’s worth noting that your perception of temperature during sleep can also be influenced by psychological factors. Stress and anxiety can activate the sympathetic nervous system, putting your body in a heightened state that may make you feel warmer than you actually are. Incorporating mindfulness practices, such as deep breathing or meditation, into your evening routine to calm the mind and body. By reducing stress levels, you can help your body enter a more relaxed state, making it easier to maintain a comfortable temperature and drift into deeper, more restorative sleep cycles.
By addressing these factors, you can create an environment that not only supports better temperature regulation but also enhances your overall sleep quality, night after night.
About the Author
Jade is a qualified Naturopath with a passion for women’s health, focusing on pregnancy, PCOS and endometriosis. You can find her at @jw_naturopath on Instagram, or https://www.jadewnaturopath.com/