Optimal Air Conditioning Setting for Quality Sleep
Struggling to catch some zzz's due to those pesky hot nights? Fret not! The ultimate temperature for a snooze-worthy sleep sessions hovers between 15.6°C (60°F) and 19.4°C (67°F) [1][5]. Yep, you read that right! Turns out, that sweet spot plays a crucial role in our slumber, helping us ditch those tossing and turning nights.
Why, you ask? Well, it all comes down to the fact that the ideal AC temperature lets our body regulate its thermoregulation, which in turn supports sleep homeostasis [2][5]. Basically, when we doze off, our body temperature drops a few degrees, shedding the excess heat [3]. To help with that, maintain a cooler environment than our body temperature is essential, nudging us into a deep REM sleep, where the body ceases its thermoregulatory efforts [3].
But hold up! Too hot or too cold temperatures can be a real mattress ruiners. Marie Antoinette may have said, "Let them eat cake," but we say, "Let 'em sleep!" That's right, a scorching room drowns our REM sleep, leaving us in a groggy daze [4]. On the other hand, settings your AC too low can be bad news bears too. The cold can boost cortisol levels, messing with our alertness and keeping sleep at bay.
Now, here's a fun fact: our circadian rhythm directs the body's temperature to rise and fall throughout the day [3]. During the day, it hovers around 37°C, peaks at 18:00, plummets to its lowest around 4:00, and then dips again while we sleep.
Want some additional sleep tips? Well, take a warm bath before hopping into bed, practice yoga and meditation, crank up some calming tunes or white noise, dim the lights, slumber facedown, avoid caffeine before bedtime, and steer clear of blue light devices like phones and TVs. If you're serious about keeping track of your sleep quality, arm yourself with a sleep tracker like ShutEye®, which will generate a detailed sleep report and even provide tips from a doctor.
Sufficient sleep is vital for keeping your mind and body in tip-top shape. So, pour yourself a cuppa, grab a cozy blanket, and get ready to catch some stellar snoozes!
Maintaining good sleep hygiene, which includes setting the right temperature for sleep, is crucial for addressing insomnia and achieving optimal health-and-wellness. The science behind sleep reveals that our bodies require a cool environment to regulate thermoregulation, support sleep homeostasis, and allow for a deep REM sleep. Furthermore, understanding and accommodating our circadian rhythm's temperature fluctuations can help improve sleep quality.
