Evie Summers
Sleep is a crucial part of recovering from a cold or flu. When you're asleep, your body can redirect its energy to your immune system, helping you get better faster. While it's a myth that cold air makes you sick, viruses do tend to thrive in cold weather, and your nose's immune response is slower when it's cold. So, when you're sick, what's the best way to sleep: should your bedroom be warm or cold?
| Characteristics | Values |
|---|---|
| Ideal sleep temperature | 60-68°F (15.6-20°C) |
| Benefits of sleeping in a cold room | Improved sleep quality, stimulates melatonin production, promotes relaxation, reduces insomnia symptoms |
| Drawbacks of sleeping in a cold room | May not be suitable for people with underlying health conditions, can inhibit circulation and immune function |
| Tips for sleeping with a cold | Use a neti pot for nasal congestion, stay hydrated, keep the room temperature cool and dry, take a hot shower, drink a warm beverage |
| Individual preferences | Some people prefer a warm room, while others prefer a cold room |
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What You'll Learn
A cool room can improve sleep quality by stimulating melatonin production
Sleeping in a cold room is better for improving sleep quality. When preparing for sleep, the body's internal thermostat lowers the body's core temperature. This cooling process is sped up by a cold room, helping the body to fall asleep.
A cooler environment may also promote the production of melatonin, a hormone produced in response to darkness and cold, which helps the body fall and stay asleep. Sleeping between the temperatures of 60-68 degrees Fahrenheit can stimulate melatonin production, with cooler temperatures in this range linked to deeper sleep.
However, it is important to note that sleeping in a cold room may not be ideal for everyone. For those with underlying health conditions, cold air can inflame the lungs and inhibit circulation, affecting people with asthma and chronic obstructive pulmonary disease (COPD). Additionally, keeping the room too cold can inhibit the body's ability to fight a cold or flu, and diminish immune function.
To optimize sleep quality, it is recommended to have a fan or extra blanket to adjust the temperature according to your comfort. Creating a sleep routine, such as reading a book or listening to relaxing music, and maintaining a normal sleep-wake schedule can also improve sleep quality.
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A cold room may not be ideal for people with underlying health conditions
Sleeping in a cold room is generally considered to improve sleep quality. As your body prepares for sleep, your body temperature starts to drop. Keeping your room cooler may signal to your body that it's time to sleep. Lower temperatures can also stimulate melatonin production, which helps the body fall and stay asleep.
However, a cold room may not be ideal for people with underlying health conditions. Researchers have found that cold air can inflame the lungs and inhibit circulation, which can be challenging for people with asthma and chronic obstructive pulmonary disease (COPD). Keeping your room too cold can even inhibit your body's ability to fight a cold or flu. While cold temperatures will not cause you to get sick, they can diminish your body's immune function.
Additionally, some people are naturally "cold sleepers", meaning they tend to feel chilly at night and may shiver throughout their sleep. If you're a cold sleeper, you may need to set your thermostat higher, layer your pajamas, or use extra blankets to stay warm. Body composition can also affect heat production, as muscle and fat act as insulation, helping to retain body heat. Certain health conditions, such as an underactive thyroid or anemia, can also impact body temperature regulation and make you more susceptible to feeling cold.
Therefore, while a cold room can improve sleep quality for some individuals, it may not be suitable for those with specific health conditions or for those who tend to be cold sleepers. It is important to consider individual preferences and health needs when determining the ideal sleep environment.
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Hot sleepers vs cold sleepers: how body temperature affects sleep
Whether you're a hot sleeper or a cold sleeper, your quality of sleep is directly linked to your body temperature and whether you can maintain a quality core temperature during the night. As humans, we are constantly regulating our body temperature for different activities.
Hot sleepers tend to feel too warm and sweaty at night. If you wake up at night and your sheets are sweaty, or you need to stick a leg out from under the covers to regulate your sleeping temperature, you're likely a hot sleeper. If you're a hot sleeper, experts recommend lowering the temperature in your room at night and using curtains to block sunlight during the day. You should also look for mattresses with cooling technologies, such as hybrid beds or latex mattresses.
On the other hand, cold sleepers tend to feel chilly and may even shiver throughout the night. You might be a cold sleeper if you wake up in the middle of the night wishing you had a warmer comforter on your bed, or your feet get cold. Cold sleepers should try wearing socks or silk pyjamas to bed or using an extra blanket to warm up. Cold sleepers can benefit from traditional memory foam mattresses, which retain heat and create a warm sleeping surface.
The ideal sleep temperature for hot sleepers is between 60 and 68 degrees Fahrenheit. For cold sleepers, the World Health Organization (WHO) recommends a minimum temperature of 64.4 degrees Fahrenheit (18 degrees Celsius), and the European standard recommends 68 degrees Fahrenheit (20 degrees Celsius).
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Tips for sleeping with a cold or flu
Sleep is essential for boosting your immune system and helping you recover from a cold or flu. Here are some tips to help you sleep better when you are feeling under the weather:
Maintain a comfortable room temperature
Keep the temperature at a comfortable level (between 60°F and 72°F) and use blankets that can be easily removed if you start to overheat. Sleeping in a cooler environment is generally recommended as it encourages deeper sleep. However, avoid extreme temperatures, as these can disrupt your sleep.
Stay hydrated with warm drinks
Drink warm beverages such as herbal tea, warm water with lemon and honey, or clear broth to soothe a sore throat and open nasal passages. Avoid alcohol as it can dry you out, swell your sinuses, and negatively interact with cold or flu medications.
Prop yourself up
Use a foam wedge or pillows to elevate your upper body and help with nasal drainage. This position can also reduce sinus pressure and postnasal drip, making it easier to breathe and sleep.
Use a humidifier
Dry air can worsen cold and flu symptoms by irritating the nose and throat. A humidifier adds moisture to the air, helping to relieve dryness and making it easier to breathe. Be sure to clean it regularly to prevent the growth of mold or bacteria.
Stick to a sleep schedule and routine
Maintain a consistent sleep schedule and bedtime routine. Going to bed and waking up at the same time each day can help regulate your body's internal clock and improve your sleep quality. A calming bedtime routine, such as reading a book or listening to relaxing music, can also promote better sleep.
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Bedding and clothing choices for better sleep
The ideal temperature for sleeping is a topic of debate, with some people preferring a warm room, and others a cold one. However, research suggests that sleeping in a cooler room can improve sleep quality. As your body prepares for sleep, your body temperature starts to drop. Keeping your room cooler may signal to your body that it's time to sleep. The suggested sleeping temperature is between 60 and 68 degrees Fahrenheit for the best night's sleep.
If you are someone who feels too warm and sweaty at night, you are likely a hot sleeper. Experts recommend lowering the temperature in your room at night and using curtains to block out sunlight during the day. You should also look for bedding that promotes airflow and breathability, such as cotton or linen, and limit the use of thick blankets.
On the other hand, if you are a cold sleeper, you might feel chilly and shiver throughout the night. In this case, you should try to keep your room on the warmer side and consider wearing socks or silk pyjamas to bed, or using an extra blanket. You could also try eating a larger meal during the day, as eating less can cause your body to conserve energy and produce less heat.
If you are sick with a cold, it may be beneficial to keep your room on the warmer side. A hot shower before bed can help you sleep easier and wake up feeling better. It is also important to stay hydrated and keep water near your bed.
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Frequently asked questions
The best temperature for sleep varies for everyone depending on health and personal comfort preferences. However, research shows and sleep hygiene experts agree that there is such a thing as too cold and too warm when it comes to nighttime temperatures. The suggested sleeping temperature is between 60 and 68 degrees Fahrenheit for the best night's sleep.
A cooler environment can encourage a deeper and sounder sleep. When lying in bed trying to fall asleep, your body temperature decreases to initiate sleep. Having a temperature between 60 and 68 degrees can help to facilitate this. Sleeping in a cooler environment can also help reduce certain types of insomnia and increase melatonin and serotonin production.
To create a cool sleep environment, set the room temperature between 60 and 68 degrees Fahrenheit (15.6-19.4 degrees Celsius). You can also soak your top sheet in cold or ice water and wring it out before placing it on your bed. If you feel cold, try wearing socks or silk pyjamas to bed or using an extra blanket to warm up.
