Automatic adjustment of the comfort temperature of the engine room, the key to a comfortable sleep experience
Ambient temperature is one of the most important factors that can affect human sleep. Common effects of heat or cold exposure include increased wakefulness and decreased rapid eye movement and slow wave sleep. These effects of the thermal environment during sleep stages are strongly related to thermoregulation, which affects the mechanism of sleep regulation. Effects on sleep stages also vary depending on the use of bedding and/or clothing. In semi-clothed individuals, sleep stages are more affected by exposure to cold than exposure to heat. In real-world situations where bedding and clothing are used, heat exposure increases wakefulness and decreases slow-wave and REM sleep. Exposure to moist heat further increases heat load during sleep and affects sleep stages and thermoregulation. On the other hand, cold exposure does not affect sleep stages, although the use of bedding and clothing during sleep is important to support thermoregulation and sleep in cold exposure. However, cold exposure affects the autonomic response of the heart during sleep, without affecting sleep stages and subjective emotions. These results suggest that the effect of cold exposure may be greater than that of heat exposure in real situations. Therefore, further studies are necessary to consider the effect of cold exposure on sleep and other physiological parameters.
The best temperature for sleep
The temperature of your bedroom can make a significant difference in the quality of your sleep. A National Sleep Foundation survey found that a cool room temperature is one of the most important factors in getting a good night’s sleep, with four out of five respondents saying it was important to them.
The best bedroom temperature for sleeping is approximately 65 degrees Fahrenheit (18.3 degrees Celsius). This may vary by a few degrees from person to person, but most doctors recommend setting the thermostat between 60 and 67 degrees Fahrenheit (15.6 and 19.4 degrees Celsius) for the most comfortable sleep.
Our bodies are programmed to experience a slight drop in core temperature in the evening. Lowering the thermostat at night may help regulate temperature and signal your body that it’s time to sleep.
The best sleeping temperature for infants
Infants may benefit from a bedroom temperature a degree or two warmer, up to 69°F (20.5°C). Since their bodies are smaller and still growing, they are more sensitive to changes in ambient temperature.
A bedroom that is too warm may increase the risk of sudden infant death syndrome (SIDS). It is recommended to use approved sleepwear, ensure optimal temperature by adjusting the thermostat and avoid heavy blankets or multiple layers. Parents can check their baby’s temperature during the night by touching the stomach or the back of the neck.
Research shows that infants reach temperature maturity at eleven weeks on average. At this stage, they begin to reach a minimum core body temperature of 97.5 degrees Fahrenheit (36.4 degrees Celsius) in the four hours before sleep, just like adults.
What effects does temperature have on sleep?
Our sleep cycle is regulated by our circadian rhythm. The circadian rhythm is based on the sun’s light and dark cycle and is controlled by a part of the brain called the suprachiasmatic nucleus located in the hypothalamus. This master “body clock” receives its cues from a number of environmental and personal factors, from exposure to light (the most important), to exercise and temperature.
Core body temperature hovers around 98.6°F (37°C), but fluctuates by about 2°F. During the night, the temperature decreases about two hours before sleep, which coincides with the release of the sleep hormone melatonin. During sleep, body temperature continues to decrease, reaching its lowest point in the early morning and then gradually warming as the morning progresses.
The main way the body cools itself for sleep is by sending heat from the core. In a process called vasodilation, the circadian clock sends a signal to the organs to increase blood flow. This is why some people may have warm hands and feet at night – which can be mistaken for a general body temperature. In fact, people with chronically cold feet may be at greater risk for insomnia during sleep, possibly because of a disruption in this process.
What happens when your bedroom is too hot?
Warmer temperatures can cause discomfort and restlessness, and anyone who’s slept in a warm bedroom can attest that it’s hard to nod off when you’re sweating and dehydrated. A bedroom that is too hot can interfere with your body’s ability to regulate temperature and cause fatigue. Often, a person who is tired feels physically and mentally tired, but cannot fall asleep.
Body temperature affects not only the onset of sleep, but also the quality of sleep and the time spent in different stages of sleep. A higher core body temperature is associated with reduced recovery. Slow wave sleep and subjective sleep quality Similarly, a larger difference in temperature between the core and the extremities – indicating that the body is not effectively removing heat from the core – is associated with reduced sleep efficiency and a greater likelihood of waking after falling asleep.
During sleep, the body stops most temperature regulation behaviors such as sweating or shivering, which makes you more sensitive to changes in the ambient temperature. Accordingly, excessively warm ambient temperature also seems to reduce the time spent in sleep.
In addition to making you dizzy the next day, reduced sleep and slow waves can negatively affect the body’s recovery and immune system, as well as learning, memory, and other processes.
While a cold bedroom temperature is not considered as harmful as an excessively warm bedroom temperature, it can also cause discomfort and may have consequences for sleep and blood pressure.
Tips to keep the bedroom cool
The following recommendations can help optimize your bedroom temperature for sleep:
Close the curtains to reduce the heat during the day
Go downstairs during the summer
Lower the thermostat at night
Use a fan or air conditioner in hot weather or a hot water bottle in cold nights
Open windows to increase ventilation
Control the humidity in the bedroom
Reduce sweating by using the best mattresses, sheets, quilts, bedspreads, pillows and sleepwear to regulate temperature.
Take a warm bath an hour or two before bed to encourage a natural cooling effect.
In addition to optimizing the temperature of your sleeping environment, you can easily help your body prepare for sleep with your built-in thermostat. Because the circadian rhythm is sensitive to fluctuations in light, diet, and exercise, the timing of these activities can affect body temperature and potentially sleepiness.
Healthy sleep habits like going to bed every night, avoiding caffeine and alcohol before bed, and having a dark, quiet bedroom will help you set your body clock and sleep temperature on a consistent schedule.
