Americans have a sleep problem. Over 30% of American adults sleep for less than 7 hours per day, which can be described as sleep deprivation. Indeed, adults should sleep between 7 and 9 hours on average. Naturally, there are exceptions. Some people may be fine with less, and some may need a little more sleep. But as a general rule of thumb, if you are sleeping less than 7 hours per night, you’re likely sleep-deprived. Poor sleep has been associated with health problems, including obesity and depression. Besides, tiredness is likely to make it even harder to get through the day.
There are many potential reasons why you might be struggling to have a restorative sleep, including stress and late-night screen time. But comfort is also one of these, and more often than not, being uncomfortably hot in your bedroom can affect your ability to fall asleep and sleep throughout the night. So what can you do to create a temperature-controlled environment?
Get Your Bedroom Temperature Right
This is a no-brainer. Your body temperature naturally decreases as you prepare for sleep. This means that if your bedroom is too hot, it’ll work against the process.
Ideally, your bedroom temperature should be between approximately 65F and 68F, as this is a comfortable range for most adults. However, bear in mind that personal preference also matters, so it is worth experimenting within and without the range to find what works for you.
During hot summer nights, air conditioning can make maintaining a consistent bedroom temperature a lot easier. Ultimately, you can’t open the windows and hope for a breeze on a hot day, especially if the temperatures don’t drop during nighttime. So, as the weather is bringing more and more heatwaves, this may be your sign to consider an HVAC system to help you sleep comfortably at night.
Help Your Body Stay Cool in Bed
Setting the thermostat correctly can only help so much, but if you climb underneath heavy bedding wearing restrictive pajamas, you are likely to overheat.
It’s important to pay close attention to the fabrics you use in the bedroom. Ideally, you want lightweight and breathable sleepwear for warmer nights. Natural fibers like cotton and bamboo are a great choice. They help moisture evaporate and encourage your body to stay cool.
You also want to bring the same fibers to your bedding to keep the bed comfortable.
What About Food at Night?
Can what you eat make you feel too hot?
A lot of food can raise body temperature, including:
- Spicy foods
- Caffeine
- Alcohol
- Meals that are high in carbs
- Proteins
Heavy and spicy meals are the most likely to interfere with your ability to settle down comfortably for the night.
That being said, timing is also important. If your meals are too close to your bedtime, chances are they will elevate your body temperature at the wrong time. The same principle applies to caffeine and alcohol. You don’t need to change your diet, but you should pay close attention to when you consume your favorite foods and drinks. It may be worth saving them for earlier in the day.
A comfortable bedroom may not guarantee uninterrupted hours of sleep every night, but that doesn’t mean your sleep environment doesn’t matter. Ensuring that you can keep the temperature comfortable in the bedroom can make a big difference to how refreshed you are going to feel tomorrow morning.
Leave a Reply