What is the ideal room temperature for sleeping
A Life / / January 06, 2021
About 30% of the world's population is affectedPrevalence of chronic insomnia in adult patients and its correlation with medical comorbidities from insomnia. One of the reasonsEffects of thermal environment on sleep and circadian rhythm the room temperature may be incorrect. Let's figure out how it affects sleep and what thermometer readings can be considered ideal.
What temperature is suitable for adults and children over two years old
The optimal indicator, according toWhat Is the Best Temperature for Sleep? doctors, is between 16 and 19 ° C. This is due to the temperature of the human body. It changes during the dayThe Temperature Dependence of Sleep according to circadian rhythms. If your regime is not violated, then in the evening, when you already feel sleepy and are getting ready for bed, the body temperature begins to decrease slightly due to vasodilation. And it will continue to fall throughout the night, reaching a low point at about 5 am.
Research showsNighttime temperature and human sleep loss in a changing climate
that too cold or hot air in the room interferes with natural physiological processes: the body does not give off heat, the temperature does not drop. And as a result, the quality of sleep suffers: it becomes restless, superficial, the deep phase is shortened.Reading now🔥
- TEST: What is your psychological age?
What temperature is suitable for children under two years old
The thermoregulatory system in children of this age does not work as well as in adults. In addition, babies should not be covered with too heavy and warm blankets: they can close the airways of the child and he will suffocate. Therefore, the temperature in the room mayThe safest room temperature for babies be 1–2 ° C higher than in adults. But ideally it should still not exceed 20 ° C.
For young children, not only air temperature is important, but also clothes. It should not be too warm: overheating increases the risk of sudden infant death. Cotton pajamas and sleeveless sleeping bag and natural breathable fabric are enough.
Feel your baby's neck and abdomen to make sure he is not hot. If your skin is hot and damp, remove from child one layer of clothing.
How to maintain an optimal temperature
- Prevent the room from overheating during the day. Adjust the temperature of the battery during cold seasons, and close curtains or blinds during hot weather.
- A couple of hours before bedtime, open the windows and ventilate the room, or turn on the air conditioner, if available.
- Choose bedding and sleepwear made from natural, breathable fabrics.
- Avoid blankets that are heavy and too warm. Give preference to lighter options. In the summer, you can even get by with a sheet or duvet cover.
Bonus: tips for comfortable sleep
- Give up caffeinated drinks (coffee, green and black tea, energy drinks) after lunch, especially in the evening.
- Keep the bedroom dark. Turn off all lights, use blackout curtains and sleep masks. The light that enters the room at night interferesWhy We Need To Sleep In Total Darkness the production of the hormone melatonin, which leads to sleep disturbances.
- Provide silence. Disable gadgets that may buzz and wake you up. Use earplugs if necessary.
- Create your own bedtime ritual. It can include a warm bathHaving Trouble Sleeping? Try a Hot Bath Before Bed, meditation, glassEffect of milk-honey mixture on the sleep quality of coronary patients: A clinical trial study milk with honey, abandoning gadgets or switching screens to night modeBlue Light and Sleep: What’s the Connection?.
Read also😴⏰😄
- 10 ways to improve your sleep
- Formula "10-3-2-1-0" will give you sound sleep and a vigorous morning
- What should be a bedroom for a comfortable stay
- How to choose a pillow that's comfortable to sleep on
- Health problems that insomnia may signal