What is the Ideal Sleep Temperature?
The effects of temperature on your sleep
People are paying more attention than ever to their sleep hygiene, which as the CDC points out includes “a comfortable temperature.” But what exactly is the best temperature for sleep? And what happens if you don’t maintain this temperature in your room as you sleep?
We’ll explore the answers to these questions below.
What is the ideal sleep temperature?
According to sleep experts, the consensus is that a temperature between 65 and 72 degrees is ideal for people trying to get a good night of rest.
What are the risks if you don't rest at the best temperature for sleep?
As more research is being performed to study sleep, researchers and health professionals alike are getting a much better sense of how factors like temperature can affect sleep quality.
- The best temperature for sleep is relatively cool because it helps drop your core body temperature, which is one of the key signals your body receives telling it to sleep. This translates directly into poor quality sleep if you are too hot or too cold.
- In several studies, high sleep temperature has been directly linked to poor sleep quality, which worsens as the temperature gets higher. Some loss of appetite has also be noted to correlate with this higher sleep temperature. However, in the long run, poor sleep can actually contribute to obesity.
- Even a few nights of bad sleep can lead to sleep deprivation, which throws off the body’s mechanism of temperature self-regulation and perpetuates the cycle of poor sleep. This can rapidly escalate into more chronic sleep issues.
The poor sleep that results from not maintaining the ideal sleep temperature directly impacts health in several negative ways, all of which can have major long-term effects.
- Insomnia – Insomnia refers to difficulty in falling or staying asleep–or even both–and consistently sleeping at a less than ideal sleep temperature can quickly spiral into long-term struggles with insomnia.
- Sleep apnea – Struggling to find the right position to cope with poor temperature–or even just the disruptions that come with a less-than-ideal sleep temperature–can lead to sleep apnea, which affects as many as 22 million Americans. Sleep apnea can result when your airways are blocked during your sleep, interrupting your breathing and disrupting your slumber further.
- Obesity – As mentioned earlier, poor sleep has been linked to obesity, which can lead to its own set of health complications. Studies have shown these effects to be more pronounced in teenagers and children, likely because they need even more sleep than the seven hours that adults do.
- High blood pressure – Normal sleep allows blood pressure to go down, but disrupted sleep means that blood pressure doesn’t get as low. Because blood pressure remains higher, over time, individuals may develop chronic high blood pressure. This, in turn, comes with its own risk–including a radically higher likelihood of heart disease.
- Type 2 diabetes – Some studies have shown that good sleep is required for the body to properly maintain blood sugar levels; and so, the disruption caused by poor sleep temperatures can contribute to type 2 diabetes.
What are some mattresses that can keep you cool?
Now that we have covered the risks of less than ideal sleep temperature, you will likely be interested to learn more about mattresses that are specifically designed to keep you cool. If you’re looking for the best cooling mattress, we’ve assembled a list of reviews of the very best ones.
- Puffy makes a cooling mattress that’s great for side sleepers.
- Amerisleep has a great support mattress.
- Snuggle-pedic offers the best all-around value on a mattress.
- Rest makes a SmartBed with multi-zone support.
- Air-pedic has a chiropractor-designed, adjustable air mattress.
- Winkbeds makes a great hybrid mattress that works for all positions.
- Purple mattresses offer great airflow and pressure relief.
Each of these mattress brands offer their own trial policy and warranty, so you can have a chance to try their mattresses and see if they work for you in your own home.
Whatever your sleep concerns may be, ASLReviews has the mattress reviews that you need in order to make the best decisions for a good night’s sleep.