A cool room can help us to sleep better. Here’s why..

Optimal Bedroom Temperature for Quality Sleep
The struggle of trying to fall asleep in an overly warm hotel room is a common experience. This discomfort is not without reason; research shows that cooler sleeping environments offer significant benefits. Dr. Chris Winter, who serves as the Medical Director at Charlottesville Neurology & Sleep Medicine, emphasizes the importance of bedroom temperature for sleep quality. He recommends maintaining a temperature between 60 and 67 degrees Fahrenheit. Temperatures above 75 degrees or below 54 degrees can lead to a restless night.

The explanation lies in our body’s natural temperature cycle, which peaks in the late afternoon and dips around 5 a.m. The onset of sleep is typically accompanied by a decrease in body temperature, hence a cooler room can hasten the process of falling asleep. Dr. Van den Heuvel’s research at the University of South Australia suggests that difficulties in regulating body temperature are linked to certain types of insomnia. Therefore, a cooler bedroom may aid in achieving deeper, more restorative sleep.

Swiss researchers at the University of Basel have found that the production of melatonin, a hormone that fosters sleep, is temperature-sensitive. A room warmer than 70 degrees can inhibit melatonin production. However, in total darkness and a cooler environment, the body not only releases melatonin but also experiences a slight drop in temperature.

A study has also shown that a bedroom temperature of 66 degrees could play a role in preventing metabolic diseases like diabetes. In this setting, individuals not only burned more calories while awake but also significantly increased their stores of ‘good’ fat, which helps the body to store fewer calories. This could potentially reduce the risk of metabolic diseases over time. To reap the benefits of healthier, more profound sleep, it is suggested to keep the bedroom temperature at or below 65 degrees Fahrenheit.

References
“Choosing the Best Temperature for Sleep”, Dr. Chris Winter, University of Virginia
“Getting to the Core of Insomnia” Interview with Dr. Van den Heuvel, University of South Australia
“Temperature-acclimated brown adipose tissue modulates insulin sensitivity in humans,” Lee, P. et al., Diabetes.;63(11):3686-98, (2014)
“Thermoregulatory Effects of Melatonin in Relation to Sleepiness”, Kräuchi, K. et al., Chronobiology Intl. 23(1&2): 475–484, (2006)