You’ll sleep for roughly one-third of your life. Why not optimize the experience, especially since how you sleep influences how you feel while awake? Research continues to focus on mattresses and pillows, yet sleep scientists believe that your sleeping body temperature plays a part in how soundly you catch winks throughout the night. Here’s how to achieve levels of super sleep.
Room Temperature
People invest hundreds or thousands in quality mattresses. However, room temperature is a quick fix that seldom gets addressed. To date, it’s believed that a room temperature of 60 to 67 degrees Fahrenheit is optimal for your sleeping body temperature. Depending on the time of year, you may accidentally facilitate such temperatures, but few people consider the temperature of the bedroom itself or body temperature.
REM Sleep
Science concludes that the REM stage of sleep is when we achieve the most blissful rest. However, warm-blooded creatures are sensitive to temperature. If a room is too cold, you may wake up with chilly feelings. If it’s too hot, you may toss and turn due to restlessness. So, regulating the temperature helps achieve REM sleep. And, it makes a big difference.
Cave Setting
It’s not posh nor very appealing to those who respect interior decorating to think of a bedroom as a cave, yet it’s advantageous when it comes to sleep. For a restful period of 8 or more hours, make your bedroom dark, cool, and quiet. Temperature makes a big difference but diligent sleepers dictate the setting with ‘bedphones’, heavy shades, etc.
Toasty Feet
Some may balk at the idea of making their bedroom a cool 60 degrees. It does take some getting used to. However, try wearing socks or keeping a hot water bottle near your feet when you first get to bed. While it may seem odd to lie down when it’s cold, you’ll sleep soundly. Keeping your feet warm helps regulate your sleeping body temperature.
Smart Home
It takes dedication to do something so simple and that is incredibly important. You may not want your living area temperature to be between 60 and 67. And, you may be forgetful and not remember to set the thermostat back before sleep. Therefore, a smart thermostat makes a wise investment. Set the timer or rely on the thermostat to maintain a certain temperature via sensors.
Thick Sheet and Thin Blanket
Most people use one layer, a heavier blanket, to sleep with. But, when one gets too hot, they strip off the blanket, which then makes them cold too quickly. The hot and cold game makes it hard to sleep and gets annoying. It’s better to sleep with a thick sheet and a thin blanket, that way, whenever you strip off a layer, you’re not dramatically changing your insulation. As an alternative, muslin bedding or adult muslin blankets are a more suitable solution to help moderate your body temperature as you slumber through both warmer and cooler nights.
To Exercise or Not
Some people feel happy to exercise at all. Unfortunately, there are good and bad times to do it. Exercising too close to bedtime is going to raise one’s body temperature, making it hard to get to sleep. Furthermore, exercising is going to provide you with a dose of energy, something you don’t need before trying to sleep for 8 hours or more.
Temperature Regulating Bedding
It’s been established that your sleeping body temperature matters. Air foam mattress models have proven to be the mattress with the best cooling technology that has microscopic air bubbles which keeps cooling down your body. It would only make sense for bedding manufacturers to produce temperature-regulating sheets, blankets, pillows, etc. Moreover, some mattresses are covered in sweat-wicking material, so a sleeper does not overheat. Additionally, some waterbeds allow sleepers to regulate the temperature. Timing can also play an important part when shopping for new bedding.
Breathable Pajamas
Some prefer to wear pajamas to bed for added warmth and comfort. However, don’t be too frugal when buying your sleep gear. Cotton is a comfy and breathable material. Yet the price of cotton fluctuates and a consumer can be faced with the decision to get the same-looking pajamas considerably cheaper. Yet economically priced sleepwear is likely made with material that traps heat, making it more difficult to achieve restful sleep. There are a lot of different types of pajamas out there. Make sure to check out what pj sets that suit you best so that you will be able to get your much-deserved rest.
Bedtime Bath
This strategy puts a smile on the faces of those who like taking baths. Sure, a bath will make you feel warm when sitting in the water, yet once you’re out, your body temperature is going to drop considerably. A reason why taking a bath before bed is a useful and practical tip.
Mutual Minds
Now that you know more about getting a better sleep, get your partner on board. Unfortunately, both partners may struggle due to preferences. However, good sleep is not about preferences but science. Both should be focused on getting the bedroom dark, quiet, and between 60 and 67 degrees for optimal sleeping body temperature.