June 25, 2020 2 min read

Winter is here and you might feel like the heated blanket or heater on all night is your best friend during cold nights. But is it?

What is the best temperature for your bedroom?

Improving the quality of your sleep is enhanced by an optimal sleep temperature.
Ever wondered why you feel like you sleep better in winter, when the temperature drops compared to some (or many) of those hotter nights in summer? Our bodies respond optimally to sleeping in temperatures 16-21degrees (60-68F). Similarly a room that is too cold or too hot can have effects on the quality of sleep that you experience.
Temperatures outside of the 16-21degree range can disrupt REM* sleep, which is the most restorative phase of sleep. Disruptions in REM can cause feelings of grogginess regardless of the amount of sleep you get.
Cooler bedroom temperatures help encourage melatonin production in the body, while hot rooms can block this and slow down or prevent the signals your body receives when sleep time approaching.
These cooler temps are also linked to deeper sleep**, however if your room is too hot your body works to regulate your temperature, increasing wakefulness and decreasing slow wave sleep^.
*REM Sleep is when brain restoration happens. Learnings from the day become cemented as memories.
**Slow Wave Sleep (SWS) aka. Deep Sleep this is when muscle repair & growth occurs and is also the time where the body produces 95% of its daily supply of growth hormones.
^Dr. Christopher Winter Medical Director, Charlottesville Neurology & Sleep Medicine
STAGES OF SLEEP
Wake - periods of disturbances/arousal (you may not be aware of)
Light Sleep - your body is more responsive to the environment
REM Sleep - brain restoration. Learnings from the day become cemented as memories.
Slow Wave Sleep (SWS) aka. Deep Sleep - Muscle Repair & growth also the time where the body produces 95% of its daily supply of growth hormones.

Yelana Jennings
Yelana Jennings


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