Miya Pearson
Sleeping in a temperature of 92 degrees Fahrenheit can be dangerous and even deadly. The ideal temperature for sleep is between 65-72°F (18.9-22.2°C). When the body temperature is above 85 degrees Fahrenheit, a person can lose up to 2 liters of fluids overnight through sweating. High temperatures can also increase the risk of sudden infant death syndrome (SIDS). Heat exhaustion, dehydration, and heat stroke are also possible health risks associated with sleeping in high temperatures. To improve sleep quality and avoid health complications, it is crucial to maintain a comfortable bedroom temperature and take appropriate measures, such as using fans, dehumidifiers, or cooling pads, to regulate the temperature when sleeping in warm weather.
| Characteristics | Values |
|---|---|
| Ideal sleep temperature | 65°F-68°F (18.3°C-20°C) |
| Temperature for infants | 60°F-65°F (15.5°C-18.3°C) |
| Temperature for older adults | 68°F-77°F (20°C-25°C) |
| Temperature for efficient sleep | 5-10% drop in sleep efficiency above 25°C |
| Temperature when the body starts to sweat | Above 85°F |
| Temperature when the body is at risk of heat exhaustion | Above 75°F |
| Temperature when the body is at risk of dehydration | Above 75°F |
| Temperature when the body is at risk of heat stroke | Above 90°F |
| Temperature when the body is at risk of death | Above 120°F |
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What You'll Learn
Dehydration and heat stroke are possible health risks
Dehydration is a significant risk when sleeping in high temperatures. The body naturally loses fluids through urination, sweating, and breathing during sleep, and this process is accelerated in hot environments. As Dr. Feinstein notes, "By the time you're thirsty, it's too late: You're dehydrated." To prevent dehydration, it is essential to drink enough water throughout the day, but it is also important to avoid consuming large amounts right before bed to prevent multiple trips to the bathroom. Caffeinated and alcoholic drinks should be limited as they are counter-productive and can disrupt sleep.
Additionally, heat stroke is a severe medical condition that can occur when the body's core temperature rises above 40°C. Heat stroke is a life-threatening emergency, and indicators include loss of consciousness, dry skin, and the cessation of sweating. Dr. Feinstein emphasizes that in the early stages of heat stroke, individuals may feel faint and persistently unwell despite being in an air-conditioned environment. If these symptoms persist for more than five minutes, seeking emergency medical attention is crucial.
To prevent dehydration and heat stroke when sleeping in high temperatures, it is essential to take proactive measures to stay cool. This includes ensuring proper ventilation and airflow in the bedroom by opening windows and using fans. Drawing curtains or blinds during the day can also help keep out direct sunlight and reduce the room's temperature. Limiting the use of electrical equipment and lights that generate heat can aid in keeping the sleeping environment cooler.
It is also beneficial to optimize your sleep environment by reducing bedding and using lightweight, breathable sleepwear. Taking lukewarm baths before bed, as recommended by the NHS, can help regulate body temperature without boosting circulation and making you feel warmer. It is crucial to monitor the temperature of infants and young children, as they are sensitive to temperature changes and may not communicate their discomfort. Overall, staying hydrated and maintaining a cool environment are key to preventing dehydration and heat stroke when sleeping in high temperatures.
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It can be harder to fall asleep
A bedroom that is too warm can make it difficult to fall asleep. The ideal temperature for sleep is between 65°F and 68°F (18.3°C and 20°C). This is because your body's internal temperature naturally fluctuates throughout the day, dropping to its lowest point near daybreak. As your body temperature drops, you may notice that your hands and feet feel warmer, as your body releases heat through them to reduce your core temperature.
If your bedroom is too hot, it can prevent your body from cooling down properly. This can lead to restless sleep and a decrease in slow-wave sleep or REM sleep. It can also cause health risks such as dehydration and heat stroke. Additionally, high humidity can make the temperature feel significantly hotter, further increasing the risk of heat-related health issues.
To improve sleep in warm temperatures, you can try various methods to cool down your body and bedroom. Taking a cool shower before bed can help lower your body temperature and reduce stickiness. You can also apply a cool, wet towel to your forehead or press a cool water bottle to your inner elbows or neck. Keeping a fan on in your bedroom can provide a sense of relief and increase the chance of sweat evaporating.
If you are sleeping in a hot environment without access to air conditioning, it is important to take extra precautions to stay cool. Drink plenty of water and avoid caffeine and alcohol, as these can contribute to dehydration. Choose lightweight and breathable clothing and bedding, such as cotton or linen, to allow body heat to escape more freely.
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There is an increased risk of sudden infant death syndrome (SIDS)
While the cause of sudden infant death syndrome (SIDS) is unknown, thermal stress is a common finding in SIDS victims. Sleeping in a 92-degree temperature environment can increase the risk of SIDS due to thermal stress, which can directly cause lethal hyperthermia or indirectly impair vital physiological functions.
Thermal stress can increase the demand on an infant's thermoregulatory mechanism during sleep, compromising their arousal mechanisms, respiratory drive, cerebral oxygenation, and cardiac responses. For example, when an infant sleeps with their face to the side, the insulating mattress impairs conductive heat loss, leading to higher skin temperatures in the face and head compared to the rest of the body. This results in reduced cooling of the brain's structures, particularly the hypothalamus, which controls several vital functions.
Additionally, the metabolic rate in human infants is greater during REM sleep than during non-REM sleep. As room temperatures rise, infants experience more frequent episodes of central apnea during REM sleep, which can be hazardous when accompanied by blood bradycardia and/or desaturation. Studies have found that higher body temperatures during REM sleep enhance heart rate deceleration with central apnea.
To reduce the risk of SIDS, it is recommended to maintain a stable temperature for infants, neither too hot nor too cold. While infants may require a slightly higher room temperature for sleep, it is crucial to avoid overheating. A room temperature between 60°F and 65°F (15.5°C and 18.3°C) is optimal, as it aligns with the body's internal temperature regulation.
Parents can ensure their baby's comfort by dressing them appropriately for the weather and using approved sleepwear. It is also beneficial to monitor their baby's temperature during sleep by touching their stomach or the back of their neck. If their skin feels hot or sweaty, it is advisable to remove a layer of clothing.
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You can cool down with a cool shower, fan, or air conditioning
Temperatures exceeding 90 degrees Fahrenheit can have a significant impact on your body. The human body typically regulates its core temperature through perspiration, which cools the skin. However, in extreme heat, the body may not be able to produce enough sweat, leading to potentially lethal heat stroke.
To prevent overheating and cool down when temperatures soar, you can employ various strategies:
Cool Showers
While taking a cold shower may seem like an obvious solution, it might not be as effective as you think. Cold showers can actually increase core body temperature. This is because the body, when exposed to extreme cold, tries to regulate its core temperature by reducing blood flow to the skin, thereby conserving heat within.
Fans
Using ceiling, tower, or desktop fans can help circulate air and create a cooling effect. Positioning a fan across from an open window can create a cross-breeze, combining outdoor air with the fan's airflow to lower the temperature. Additionally, you can try hanging a cold, wet sheet or towel in front of the fan or placing a large bowl of ice cubes or frozen water bottles in front of it for an extra chill.
Air Conditioning
Air conditioning is one of the most effective ways to cool down in extreme heat. If your home does not have air conditioning, consider seeking out air-conditioned locations like libraries or cooling stations. Installing a high-quality, energy-efficient air conditioner can be a worthwhile investment, increasing the value of your home and providing a comfortable environment.
Other Tips to Stay Cool
- Keep hydrated by drinking plenty of water. Avoid excessive caffeine and alcohol, which can be counter-productive.
- Wear natural fibers like cotton, linen, or bamboo, which are more cooling than synthetic fabrics.
- Keep windows closed during the hottest part of the day, and open them when the outdoor temperature is lower to create a cooling breeze.
- Sleep on the ground floor or a lower floor, as heat rises.
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Humidity can make temperatures feel hotter
Sleeping in a 92-degree temperature may be dangerous, especially for the elderly, infants, and those with poor health. The ideal temperature for sleep is between 65-68°F (18.3-20°C). At 92 degrees, the body is at risk of overheating, and the risk of sudden infant death syndrome (SIDS) increases for babies.
Now, onto how humidity makes temperatures feel hotter:
The heat index or "feels like" temperature on weather forecasts takes into account both the actual air temperature and the humidity to reflect how hot it truly feels. For example, on an 85°F day, the heat index could be 95°F or higher due to high humidity.
To manage indoor comfort and health during hot and humid summer months, it is essential to regulate both temperature and humidity. While air conditioning can help cool a space, it may not effectively manage humidity, especially when indoor moisture levels are already high. In such cases, a whole-house dehumidifier can be a valuable addition to combat humidity and improve indoor air quality.
Additionally, when dealing with high temperatures, it is crucial to stay hydrated. Dr. Feinstein advises bringing about a quart of water for each hour spent outdoors and increasing the amount if engaging in heavy exercise or being outdoors during the hottest hours. Caffeinated and alcoholic beverages should be limited as they are counter-productive to staying hydrated.
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Frequently asked questions
Sleeping in a 92-degree temperature is not recommended as it can be dangerous. The ideal temperature for sleeping is between 60°F and 72°F, with 65°F considered the sweet spot for most people. Sleeping in a hot room can cause restless sleep due to a decrease in slow-wave sleep or rapid eye movement (REM) sleep. It can also lead to health risks such as dehydration and heat stroke.
There are several ways to lower your body temperature before sleep. You can take a cool shower, place a cool, wet towel on your forehead, or use cooling gel pads from the refrigerator. Drinking cool or room-temperature water is also recommended as it can be refreshing and help cool you down.
Signs of heat exhaustion include dehydration, feeling confused or weak, and acting drunk despite having little to no alcohol. If you are experiencing these symptoms, it is important to seek medical attention.
Infants are at an increased risk of sudden infant death syndrome (SIDS) when sleeping in a hot room. Older adults are also more vulnerable to the effects of high temperatures, with heat stroke being a particular concern.
