The Importance Of Your Sleep Environment Temperature

The temperature of the sleep environment can have a significant impact on the quality of sleep. In this article we will explore the effects of temperature on sleep and why it's important to maintain an optimal sleep environment for better sleep.

The ideal temperature for sleep varies from person to person, but research has shown that a temperature range between 60 and 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius) is optimal for most people (1).

Temperatures that are too hot or too cold can affect sleep in several ways, including:
Disrupting Circadian Rhythm
The body's circadian rhythm, which regulates sleep and wakefulness cycles, is influenced by changes in temperature (2). Temperatures that are too hot or too cold can disrupt the circadian rhythm, leading to fragmented sleep and daytime sleepiness.

Delayed Sleep Onset
High temperatures can delay the onset of sleep by causing discomfort and increasing wakefulness (3).

Reduced Sleep Quality
Extreme temperatures can reduce the quality of sleep by causing frequent awakenings and reducing the amount of deep sleep (4).

Increased Risk of Sleep Apnea
High temperatures can increase the risk of sleep apnea, a sleep disorder characterized by breathing pauses during sleep (5).

Maintaining an optimal sleep environment is important for several reasons, including:
Improved Sleep Quality
Maintaining an optimal sleep environment, including temperature, can improve sleep quality by promoting deeper and more restful sleep (6).

Reduced Nighttime Awakenings
Maintaining an optimal sleep environment can also reduce nighttime awakenings, improving overall sleep patterns and quality of sleep (7).

Prevention of Chronic Sleep Problems
Chronic sleep problems, such as insomnia, have been linked to poor sleep environments. Maintaining an optimal sleep environment can help prevent the development of these problems (8).

Improved Overall Health
Maintaining an optimal sleep environment can also have positive effects on overall health, such as reducing the risk of cardiovascular disease and improving mental health (9).

The Neuroscience of Temperature and Sleep
The effects of temperature on sleep are due to its action on several physiological systems, including the thermoregulatory system and the circadian rhythm (10). The thermoregulatory system, which regulates body temperature, is closely linked to the sleep-wake cycle.

The circadian rhythm, which regulates sleep and wakefulness cycles, is influenced by changes in temperature. The body's core temperature naturally drops during sleep, and exposure to cooler temperatures can enhance this drop and promote better sleep quality.

Summary
Maintaining an optimal sleep environment, including temperature, is crucial for better sleep. An optimal sleep environment can improve sleep quality, reduce nighttime awakenings, prevent chronic sleep problems, and improve overall health. To maintain an optimal sleep environment, it's important to choose appropriate bedding and clothing, keep the bedroom cool, and avoid extreme temperatures.

References
1. Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31(1), 14.
2. Eastman, C. I. (2005). How to travel the world without jet lag. Sleep Medicine Clinics, 1(2), 241-255.
3. Krauchi, K., Cajochen, C., & Wirz-Justice, A. (2004). A relationship between heat loss and sleepiness: effects of postural change and melatonin administration. Journal of Applied Physiology, 97(1), 138-146.
4. Kräuchi, K, C., & Wirz-Justice, A. (1994). The thermophysiological cascade leading to sleep initiation in relation to phase of entrainment. Sleep Research Online, 2(1), 7-14.
5. Hwang, J. Y., Shin, W. J., & Cho, K. H. (2015). Sleep-disordered breathing: a review of the relationship with cardiovascular risk factors. Korean Journal of Family Medicine, 36(4), 174-179.
6. Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31(1), 14.
7. Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31(1), 14.
8. Åkerstedt, T. (2006). Psychosocial stress and impaired sleep. Scandinavian Journal of Work, Environment & Health, 32(6), 493-501.
9. Krauchi, K., Cajochen, C., & Wirz-Justice, A. (2004). A relationship between heat loss and sleepiness: effects of postural change and melatonin administration. Journal of Applied Physiology, 97(1), 138-146.
10. Krauchi, K., & Wirz-Justice, A. (1994). Circadian rhythm of heat production, heart rate, and skin and core temperature under unmasking conditions in men. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 267(3), R819-R829.