A good night’s sleep may be a little tough to come by these days. But if you’ve struggled with insomnia and poor sleep patterns for a long time, there could be one fix you’ve overlooked.
You may have heard of the circadian rhythm. It’s your body’s natural clock that helps regulate several cycles, including the sleep/wake cycle. It’s generally synced with light, which is why people tend to be more energized in the day and tired at night.
As the day brightens, energy levels start to rise. As the sun sets, your body wants to enter a more restful state. But that’s not the entire story. Temperature also tends to follow a natural rhythm.
When the sun goes down, it gets cooler and your body’s core temperature keeps pace. You might not feel it, but as the sun goes down, your body gets cooler to prepare you for rest. If your bedroom is too warm, it could affect your ability to sleep.
A mild drop in body temperature can induce sleep, improve sleep quality, and allow you to sleep better for longer. Of course, you don’t want to be so cold that you’re shivering. Instead, set your thermostat to somewhere in the mid-high 60’s F (18C).
Anywhere between about 65 F – 70 F (18 C– 22 C) should do. If you’re a little chilly, use blankets and sheets that you can adjust throughout the night.
As temperatures rise, you might have to take a little more care to reach an ideal sleep temperature. There are mattresses, pillows, and blankets with cooling technologies, while overhead ceiling fans could be well worth the investment to keep you cool.
You can also try to get yourself ready for sleep earlier in the evening by taking a cool shower, removing extra layers of clothing, or setting a timer on your thermostat for a temperature reduction.
If you’ve had trouble sleeping, take a look at the temperature in your bedroom. It could be all that’s holding you back from a restful, rejuvenating sleep.