How to sleep: What is the ideal bedroom temperature for falling asleep?

How to sleep: What is the ideal bedroom temperature for falling asleep?

Sleep loss is a common problem for many people in the UK. With stresses from jobs, modern living and numerous electronic distractions, getting a full seven to eight hours rest a night is something most dream of. Regular poor sleep can also put a person at risk of serious medical conditions including obesity, heart disease and diabetes. Creating and maintaining the perfect sleep environment is essential in achieving the best possible quality of sleep with is vital for health and wellbeing.

As the cold nights draw in and temperatures drop, people spend more time in their beds than they do in better weather. It’s human nature to want to sleep in when it’s cold outside. However, being too cold can hinder a good night’s sleep. What is the ideal temperature for a room in the winter and what are other tips to ensure a good night’s rest in winter?


What is the ideal temperature for the bedroom

The body’s heat peaks late afternoon and then starts to drop in the evening to prepare the body for sleep, kickstarting melatonin production.

The sleep council said: “An ideal bedroom temperature is around 16-18°C. Hot, cold and draughty rooms can seriously impact on your sleep, in particular REM sleep.

“Temperatures over 24°C are likely to cause restlessness, while a cold room of about 12°C will make it difficult to drop off.”

  • Look for a mattress which has a “warm” side for use during the winter
  • Choose a duvet with a high tog rating or use several layers of bedding rather than one single layer
  • A hot water bottle is an ideal way to keep warm once in bed

Evidence also points to the benefits of having a cup chamomile tea before bedtime.

Its calming effects may be attributed to an antioxidant called apigenin, which is found in abundance in chamomile tea.

Apigenin binds to specific receptors in a person’s brain that may decrease anxiety and initiate sleep.

Published at Mon, 02 Dec 2019 22:38:00 +0000