When It Comes to Sleep, Temperature Matters

Sleep is reparative, and because we need to repair a lot while we sleep, it’s important to get quality sleep. A routine can help. Most of us function better in the daytime with routines. We also function better at night with a routine because we want to get in sync with our circadian rhythms.

Each person’s routine may be different–some people wash their face at night, and some take a bath–just make sure it is a routine. That’s true during the week and on the weekend; consistency matters. Have a winding down, getting ready for sleep routine, and carry that out at the same time every night. Find things that are relaxing and help slow you down for sleep. That may be reading, listening to music, meditating, praying–anything that’s relaxing while also being constructive or healthy.

The Intersection of Sleep Hygiene and Temperature

Typically, people relax and tend to slow everything down at bedtime. As they relax, they take deeper breaths, increasing oxygen flow, which raises their skin temperature. This is one of the key reasons we sleep better in a cooler environment. If your skin temperature increases and your room is already a bit warm, you will be too hot to sleep well.

The exact temperature is a personal matter. The key is that it’s more toward cool than hot. Many consider 68 degrees an environment that’s neither so cold we shiver nor so hot we sweat. But there’s no scientific evidence for an exact, perfect sleeping temperature.

Sleep and Mental Health

A lot has been made about the importance of sleep lately, and it’s no fluke. Insomnia is frequently considered a symptom of some disorders like anxiety and depression, but it can lead to or increase those disorders. There is also a link between insomnia and suicidal thoughts, according to research that appeared in Current Psychiatry Reports. Not getting enough sleep can also make it more difficult to cope with everything from a grumpy toddler to a traffic accident or problems at work. Most people can think of a time when a slightly stressful situation felt completely overwhelming just because they weren’t well rested.

Sleep Aids

Many who have trouble falling or staying asleep may immediately reach for a natural or prescription sleep aid. But this can short-circuit our body’s ability to make its own adjustments. Before taking something to help with sleep, try the suggestions above.

Create a bedtime routine that feels relaxing. You may need to brush your teeth, wash your face, take medications, etc., but be sure to also build in something that signals your body it’s time to unwind. Everyone has heard it’s best to avoid screens before bed, and it’s true. It may take a bit of trial and error to find something that really works for you, so be persistent. Once you find it, be consistent and apply it daily, even if it’s more fun to stay up half the night on weekends. Your body and brain will thank you.

Some people have decreased the temperature in their bedroom and developed other healthy sleep habits but still can’t successfully fall asleep. For a percentage of those people, over-the-counter sleep aids like melatonin (a hormone produced by the body) or CBD (a compound found in hemp) can be helpful. These don’t work the same for everyone, so be sure to read the package or consult your healthcare provider or pharmacist. If you take any medications, definitely talk with your physician before adding anything that may interact. For example, CBD can interfere with prescription medications that carry a warning not to consume grapefruit.

At the end of the day, sleep is absolutely crucial for so many reasons. It helps us repair and rejuvenate so we can fight infection, concentrate, regulate our moods, show up for ourselves and the people in our lives, and basically function as humans. We can’t make up lost sleep, contrary to what many a night owl might think. So, it’s really high time we do all we can to foster the best sleep possible, starting with a cool room and relaxing bedtime routine.