As we age, getting quality sleep becomes increasingly important, yet many struggle with disruptions that lead to fatigue and irritability. One major factor affecting sleep quality is room temperature.
Sleep expert Dr. Kelvas explains that when a room is too hot or too cold, the body struggles to regulate hormones, which can disturb sleep. The Sleep Foundation recommends maintaining a bedroom temperature between 60°F (15.5°C) and 68°F (20°C) to help the body’s natural cooling process, which promotes better sleep.
Temperature plays a key role in our sleep stages. About two hours before bedtime, our core body temperature drops, signaling sleep. Dr. Valerie Cacho points out that a cooler room boosts melatonin production, the hormone that helps us sleep.
In contrast, a warm room can disrupt REM sleep (when we dream) and slow-wave sleep (important for recovery), causing more wakefulness and poor sleep.
Beyond better sleep, cooler environments may support weight management by activating brown fat, which burns calories and reduces the risk of conditions like type 2 diabetes.
A cool room also ensures we experience all the essential sleep stages, vital for health.
For those without access to a thermostat, taking a warm bath or shower before bed can help cool the body and prepare for sleep.
By focusing on maintaining the right room temperature and using simple methods to regulate body heat, we can improve both sleep quality and overall well-being.
