What Is the Recommended Sleep Temperature in Winter?

It’s hard to fall asleep when you’re shivering in a very cold room during winter. By the same token, a room that’s too warm can also keep you awake. The fact is, we require a certain sleep temperature range to get adequate rest in winter.

Experts recommend keeping the bedroom sleep temperature between 60 and 67 degrees. They also say the room should be dark and quiet to help you sleep deeper and better.

What About REM Sleep?

Experts maintain that too much heat or cold exposure causes wakefulness and decreases rapid eye movement (REM) sleep (the stage in which one dreams). Thermoregulation is key for sleepers who want to stay in so-called “slow-wave” sleep stages, which are the most restorative of all the stages of sleep.

When the Room’s Sleep Temperature Is Too Hot or Cold

It’s nice to get all cozy and warm when we first get under the covers, but if the room is warmer than 70 degrees, we may have trouble sleeping. We can experience restlessness and have trouble falling and staying asleep. A warm room means body temperature will rise, resulting in more restlessness so that the sleep-initiation process is interrupted.

If your bedroom temperature is lower than 60 degrees, it’s too cold. A cold room can cause blood vessels to become constricted. Breathing in turn becomes shallow, and that exerts pressure on the cardiovascular system, which is trying to get the body temperature regulated.

Older people may be particularly vulnerable to an inability to reach REM sleep. Bodies as they age have a lower temperature and produce less melatonin (the hormone that helps with sleep). Keeping the temperature set at 60 to 67 degrees will help adults produce more melatonin so they sleep better.

Other practices for getting more restful sleep include:

• Avoid drinking caffeine after midafternoon (or possibly even earlier).
• Use a fan to keep cooler at night.
• Avoid eating sugar in the afternoon or evening, which can raise body temperature.

For more on the right sleep temperature, contact Energy 1 Heating and Cooling, serving Lorain and the surrounding area.