The Best Temperature For Sleep And Other Sleep Tips
“A good laugh and a long sleep are the best cures in a doctors book”
When was the last time you woke up from your sleep, actually refreshed? Sleep plays a major role in how we function in our day-to-day lives. Our mood, our efficiency, and our performance in all walks of life are directly linked to our quality of sleep. Let’s look at how you can improve your sleep quality, starting with the importance of adjusting your thermostat:
The best temperature to sleep in
Science claims how 18.3°C- 22.2°C (65°F- 72°F) is the best temperature to knock you to high-quality sleep. There have been many studies done to show you how we are wired to sleep through the night at these temperature conditions.
A study with 765,000 participants found that they had trouble falling asleep in their quarters during the summer months. This was because the extra heat affected the body’s capability to cool itself. You have an internal clock regulating hormone levels within your body, known as the circadian rhythm, which gets your body warm right before bedtime. Then your body begins cooling down till 5 am, essentially around daybreak.
To learn more about sleep quality from Matthew Walker click here for his course
Perfect sleeping conditions
- A high-quality mattress and pillows.
- If possible, open your windows for cross ventilation through the night.
- Adjust your thermostat to prepare for a good night’s sleep.
- Bedding that changes with seasons. Light bedsheets during summer vs. heavy ones for winter to retain heat.
- A dark and quiet bedroom.
- Essential oils to help you calm down for better sleep.
- No TV or mobile phones in the bedroom.
Making your sleep schedule better
- Set a timetable and stick with it- religiously.
- Shower in warm water before you hit the sack.
- Pay off your sleep debt acquired on weekdays on weekends (sleep longer).
- Caution advised w.rt. Naptime. 20-minute naps will recharge you; any longer will hamper your sleep time at night.
- Adjust sleep schedule progressively. If you need to wake up earlier than usual, set your alarm 15 minutes earlier than your usual one each day until you reach your mark.
- Include deep stretches 30 minutes before bedtime to get you prepared for bed.
- Set a nighttime routine to train your mind for bedtime.
- Dim the lights for 30 minutes before you turn them off completely before bedtime.
- Put your cellphone to sleep more before bedtime.
Mindfulness for sleep during your day
- No caffeine past 6 pm.
- Practice mindfulness to become aware of thoughts and feelings.
- Include some form of workout in your routine daily.
- Listen to your circadian rhythm, prioritize sleep.
- Limit alcohol intake
- Eat 3-4 hours before bedtime.
- Honor your bedroom. It’s a place to sleep. Don’t eat/ work etc., in bed. This will tell your mind, “when in the bedroom, I sleep.”
- Keep notifications turned off after a particular time.
- Set a routine.
Creating a sleep schedule and habit will ensure your mind is trained for quality sleep. Sure, certain things are out of your control, and you will have a few off days where your sleep schedule gets disturbed. That’s fine; tomorrow is another day. Start again. Start small, maybe just by adjusting your temperature for sleep to 19 degrees?
If you are interested in learning how to sleep better we recommend the following course by Matthew Walker called The Science of Better Sleep