Getting a good night's sleep is crucial for maintaining a healthy lifestyle. But have you ever wondered whether it's better to sleep warm or cold? The answer to this question depends on a number of factors, including your personal preferences, the time of year and your sleep environment.
How Your Bedroom Temperature Affects Sleep
The body regulates your sleep-wake cycle through an internal clock system known as the circadian rhythm. This body clock receives cues from sunlight, temperature and hormones. The circadian rhythm signals for the body to wake at dawn as daylight begins to increase in intensity. Similarly the body prepares for rest as the sun sets.
The body is always at a constant 37 degrees Celsius. At night body temperature drops by two degrees. The circadian rhythm keeps temperature low by diverting blood to your hands and feet. Many people feel hot because of this. On the other hand people with cold hands and feet find it hard to fall asleep at night because of lower temperatures in the lower extremities which disrupt the sleep process.
The drop in temperature occurs about two hours before bedtime and signals the release of the hormone melatonin. Melatonin induces sleep by putting you in a state of quiet wakefulness. Its release continues to increase throughout the night.
Body temperature also enhances the quality of sleep at different stages. Deep sleep stages gets disrupted when core body temperature is high. Temperature regulation stops during REM sleep. Sleep disruptions in these two stages affect restlessness, body rejuvenation, healing, immunity and learning memory.
There is nothing quite like snuggling up in a warm cosy bed on a cold winter's night. Sleeping warm can help you fall asleep faster and stay asleep longer as your body naturally relaxes when you are warm and comfortable. It can also improve circulation, reduce joint pain and alleviate symptoms of conditions like arthritis. However there are drawbacks to sleeping warm that need to be considered. For one, sleeping in a warm room can disrupt your natural sleep cycle leading to restlessness and decreased REM sleep. Additionally if you sleep with a partner you may find that sleeping warm can make it difficult to regulate your shared body temperature leading to discomfort and disturbed sleep.
Sleeping in a cooler environment can have it benefits as well. Sleeping cold can can help you fall asleep faster and stay asleep longer as your body naturally lowers its temperature when you are ready for rest. This can provide a longer restorative deep sleep. In addition it can also improve metabolism, decrease inflammation and help burn calories more efficiently.
Ultimately whether you choose to sleep warm or cold is a personal preference. The key is to find a mattress that suits your individual needs and provides the support and comfort you need to a good night sleep.
Top Tips For Keeping Your Room At An Optimal Temperature
Keep the room between 15-19 celsius during the night
Keep sleep garments light and minimal
Sleep in a room with good ventialtion
Invest in a mattress with natural fibres on the cover such as wool and alpaca. The Beautyrest Napoli Queen Mattress is a great option for those looking for a NZ made mattress that features a wool quilt top to help regulate body temperature.