April 27, 2023
Is it bad to sleep in a cold room?
Temperature enhances energy efficiency, thermal comfort, and sleep quality in various environments. By understanding the optimal temperature for sleep, individuals can make informed decisions to create the ideal sleeping environment, resulting in better rest and overall well-being.
In this article, “Is it Bad to sleep in a Cold Room?”, we will delve into a well-researched and comprehensive exploration of the importance of distinguishing between cold and cool temperatures when it comes to sleep.
By understanding the subtle differences and their respective impacts on sleep quality, we can make informed decisions to create the ideal sleep environment.
Is it healthy to sleep in a very cold room?
Sleeping in a cold room can be healthy if the temperature is not too low. The optimal temperature for sleeping, which promotes thermal comfort, melatonin production, and deep sleep, is around 65°F (18°C). However, temperatures below 60°F (15°C) may be too cold for many people, as they can cause discomfort and lead to sleep disturbances, such as panting and restlessness.
Various studies have shown that sleeping in a very cold environment is not ideal and can compromise sleep quality, as sleeping in extreme heat can also affect sleep quality.
A study explains that exposure to extreme heat or cold typically results in increased wakefulness and decreased rapid eye movement (REM) and slow-wave sleep (SWS, also known as deep sleep).
The relationship between sleep stages and the thermal environment is strongly connected to the body's thermoregulation process, which helps maintain a stable core body temperature and influences sleep regulation mechanisms.
In simpler terms, when exposed to extreme heat or cold, your body needs to work harder to regulate its temperature, leading to more time spent awake and less time in the crucial stages of REM sleep and deep sleep.
This connection between sleep and temperature regulation highlights the importance of maintaining a comfortable sleep environment to ensure better sleep quality.
Besides that, chilly air can cause inflammation in the lungs and impede blood flow, which heightens the likelihood of respiratory issues like asthma flare-ups or symptoms, exacerbation of chronic obstructive pulmonary disease (COPD), and infections.
Benefits of sleeping in a “cool” room
As we've established, sleeping in a freezing environment can be detrimental to the health of some individuals. Each person has a unique body temperature, with the average human body temperature being 37°C.
However, sleeping in a cool environment – a more appropriate term for the scenario we'll explore below – can offer numerous advantages regarding sleep health. For example, research indicates that during colder seasons, the body produces more melatonin, the sleep hormone responsible for regulating the sleep-wake cycle.
In addition to this, cooler temperatures can also decrease fatigue. According to a study, high air temperatures in summer increased fatigue in healthy volunteers, especially those with poor sleep patterns.
Another study clarified that when people use bedding and clothing while sleeping, exposure to heat could lead to increased wakefulness and reduced slow-wave sleep (deep sleep) and rapid eye movement (REM) sleep.
When humidity is added to the heat, the thermal load on the body during sleep increases, further affecting sleep stages and the body's ability to regulate its temperature. In contrast, exposure to cold does not significantly impact sleep stages.
However, bedding and clothing during sleep are essential in maintaining proper body temperature regulation and ensuring good sleep quality when exposed to cold temperatures.
Additional research suggests that untreated patients with obstructive sleep apnea (OSA) tend to sleep longer, have better sleep efficiency, and feel more alert in the morning after sleeping in a room with a temperature of 16°C compared to a room at 24°C.
However, it is essential to note that the severity of obstructive sleep apnea symptoms tends to be higher at lower temperatures, compared to the higher temperature of 24°C.
Best temperature to sleep
The best temperature for sleep varies among individuals, but generally, setting the bedroom temperature between 60-67°F (15 -19 °C) allows for the most comfortable and restful sleep.
This temperature range helps the body maintain its natural sleep-wake cycle and makes it easier to fall asleep.
But experimenting with different room temperatures will help you find the most comfortable sleeping environment for your preferences and needs.
Healthy Sleep Patterns
Maintaining healthy sleep patterns and keeping a cold room is essential for overall health and well-being. Some key factors to consider for promoting healthy sleep include:
Consistent sleep schedule: Going to bed and waking up simultaneously each day helps regulate the body's internal clock, making it easier to fall asleep and wake up refreshed.
Sleep environment: Create a comfortable and relaxing atmosphere by minimizing noise, light, and distractions. Use blackout curtains, white noise machines, or earplugs to help control external factors that may disrupt sleep. Besides that, make sure to keep the temperature cool and comfortable.
Regular exercise: Regular physical activity can improve sleep quality, but avoid intense workouts too close to bedtime, as they may disrupt the body's ability to wind down.
By paying close attention to the sleeping environment's temperature and adopting healthy sleep habits, individuals can enhance their sleep quality, energy efficiency, and overall well-being.
In conclusion, temperature determines sleep quality, energy efficiency, and comfort. The ideal sleep environment involves maintaining a cool room temperature between 60-67°F (15.5-19.4°C), facilitating better rest and optimal sleep.
However, frigid temperatures can negatively impact sleep and health, especially for those with certain pre-existing conditions.
Understanding the connection between sleep and temperature regulation is crucial to creating a comfortable sleep environment and ensuring better sleep quality.
By adopting healthy sleep habits and paying attention to the temperature of your sleep environment, you can significantly improve your sleep quality, energy levels, and overall well-being.