A surprising secret to a good night’s sleep has been revealed.
It’s all about finding the optimal ‘bedroom temperature.’
The Wall Street Journal previously researched the relationship between ambient temperature and sleep. To cut to the chase, the optimal temperature for a good night’s sleep is found to be 60.8-64.4°F (16-18℃).
According to related studies, to fall asleep, not the skin temperature, but the core body temperature – the temperature inside the body where the brain and internal organs reside – needs to drop by about 2-3℉ (0.95-1.43℃). If the core body temperature is too high, the brain struggles to transition from a wakeful state to a sleep state.
Furthermore, suppose the bedroom temperature is too high. In that case, you tend to sweat more during sleep, leading to dehydration and an imbalance in nutritional status, making it easier to wake up frequently.
However, there are exceptions. For patients with hypothermia, hypothyroidism, cancer, and others with lower-than-normal body temperatures, setting the indoor temperature a bit higher is beneficial for sleep.
Here are some simple ways to create a calm sleeping environment.
First, keep the curtains closed during the day to block the influx of light. The temperature inside the room can rise due to radiant heat when sunlight illuminates the bedroom on a sunny day.
Before going to bed, it’s better to lower the body temperature by showering with lukewarm water, not cold water. Showering with cold water can raise body temperature, so be careful.
Keeping a glass of cool water by your bedside is also good when you sleep. This can prevent dehydration from excessive sweating during sleep and quickly lower your body temperature if you wake up feeling hot.
In addition, it’s been reported that since the human body dissipates heat through the hands and feet while sleeping, if your hands and feet are warm, sticking them out of the blanket can help promote better sleep.
By. Hee Eun Kim
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