Gina Johnson
Sleeping with the heat on can be detrimental to your health, home, and wallet. While you might enjoy the snug feeling, keeping the heat on while you sleep can cause dehydration, heat stroke, and respiratory issues. It can also lead to mould growth, attract pests, and increase your energy bills. To improve sleep quality during hot weather, it is recommended to keep the bedroom cool, stay hydrated, wear lightweight and breathable clothing, and avoid screens and caffeine before bedtime.
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What You'll Learn
The ideal temperature for sleep is between 68-72°Fahrenheit
Sleeping with the heat on can negatively impact your sleep quality. The ideal temperature for sleep is between 68–72 °Fahrenheit (20–22 °Celsius). Temperatures above 75 °Fahrenheit (24 °Celsius) can promote insomnia, while temperatures below 65 °Fahrenheit (18.3 °Celsius) can also disrupt sleep.
Our bodies naturally lower their core temperature by up to 2 °Fahrenheit (1.1 °Celsius) during the night, starting about two hours before we fall asleep. This cooling process is part of the sleep initiation stage and is triggered by the release of melatonin, the hormone that regulates our natural sleep cycle.
When the ambient temperature is too high, our bodies struggle to cool down, making it harder to fall asleep and maintain deep sleep. This can lead to restlessness and increased wakefulness, disrupting our REM sleep cycles. Maintaining a cool temperature in the bedroom is crucial for optimal sleep quality.
To achieve the ideal temperature for sleep, it is recommended to keep your bedroom cool, dark, and quiet. You can do this by closing windows, blinds, and curtains during the day to keep hot air out and opening them at night to let cool air in. Additionally, consider using lightweight bedding and wearing light clothing or sleeping in the nude to allow your body heat to escape.
If you find yourself too cold, you can always adjust the temperature slightly or add an extra layer of bedding. Finding your comfort zone is essential for a good night's rest.
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Heat can cause dehydration and heat stroke
While sleeping with the heat on can be tempting, it can have adverse effects on your health, home, and wallet. The human body has an ideal temperature for sleep, and when the temperature is too high, it can be harder to fall asleep and stay asleep.
To prevent dehydration and heat stroke while sleeping, it is recommended to keep the bedroom cool. During the day, close the windows, blinds, and curtains to keep out the sun and hot air. At night, open the windows to let in a breeze, and use fans to circulate the air and create a cooling mist by placing a bowl of ice cubes in front of them.
In addition to environmental measures, personal measures can be taken to stay cool while sleeping. Sleeping in lightweight and breathable clothing or nude can help regulate body temperature. Using lightweight and breathable bed linen, such as cotton or linen, can also prevent heat from being trapped beneath the sheets. Reducing lighting and electronics before bed can also help lower the temperature and create a more conducive environment for sleep.
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Use lightweight, breathable bedding and clothing to stay cool
When the temperature is too high, it can take longer to fall asleep and it's harder to reach a deep sleep, which may cause you to wake up frequently. The ideal temperature for sleep is between 68–72 °Fahrenheit (20–22 °Celsius).
To combat this, it's important to use lightweight, breathable bedding and clothing to stay cool. Pajamas made from cotton or linen are light and breathable, allowing body heat to escape more freely. If you prefer to sleep without clothes on, that is an easy, cost-free way to cool down.
Similarly, lightweight, good-quality bed linen is breathable, meaning it won't trap your body heat. Cotton or linen sheets will keep you cool, and the tactile sensation from a thin sheet can help you relax. You can also put your top sheet or pillowcase in the fridge or freezer for a few hours before bed so that it's cool when you go to sleep.
In addition to bedding, the clothes you wear to bed can make a big difference in how well you sleep. If you prefer to stay clothed, opt for light and breathable fabrics such as cotton or linen.
By using lightweight, breathable bedding and clothing, you can help regulate your body temperature and improve your sleep quality during hot weather.
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Keep the room dark to aid melatonin production and sleep
Sleeping in a hot environment can be uncomfortable and can interfere with healthy sleep patterns. Heat can also cause health risks like dehydration and heat stroke. The ideal temperature for sleep is between 68-72 degrees Fahrenheit, and sleeping in a hot environment can disrupt sleep.
To aid melatonin production and sleep, it is important to keep the room dark. Darkness promotes melatonin production, which is a serotonin-derived hormone that promotes sleepiness. Exposure to light blocks melatonin production and can interfere with the sleep-wake cycle.
- Identify sources of light in the bedroom, such as digital clocks, charging stations, and other electronics. Cover up these lights or store them outside the bedroom.
- Use blackout curtains or blinds to block external light sources like street lights or moonlight.
- Cover the window with aluminum foil as a low-cost alternative to blackout curtains.
- Use a close-fitting eye mask to block out light. Keep the eye mask on throughout the night for effective results.
- Minimize the use of electronic devices before bed as the light and stimulation can affect sleep. If necessary, reduce the brightness of devices and use night mode to minimize blue light exposure.
- Use dim ambient lighting during the hours leading up to bedtime to promote melatonin production.
- Keep the bedroom door closed to prevent light from entering through the gap between the door and the floor.
By following these tips, you can create a darker environment that promotes melatonin production and improves sleep quality, even in hot weather.
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Turning down the heating saves money and prevents mould
Keeping the heating on while you sleep can be detrimental to your health, your home, and your wallet. Firstly, turning down your thermostat by 8°F while you sleep can save you $180 every year. That's a significant saving, and it's worth making the change just for the financial benefit.
Turning down the heating can also help prevent mould. Mould thrives in damp, moist conditions, and leaving the heating on in your bedroom at night encourages moisture build-up, creating the perfect environment for mould to grow. This can be a particular problem in older properties with fireplaces, where an open chimney can cause heat loss and encourage condensation. By turning off the heating at night, you reduce the moisture in the air, making your home less hospitable to mould.
Additionally, keeping the heating on at night can negatively impact your sleep quality. Research shows that sleep can be disrupted when temperatures rise above 75°Fahrenheit. When it's too hot, it's harder to reach the deep sleep stages, and your body struggles to regulate its temperature. This can lead to dehydration, heatstroke, and other health issues.
To stay comfortable and save money, try adjusting your bedding and clothing instead of turning up the heat. Opt for lightweight, breathable linens and pajamas in natural fibres like cotton and linen. Reduce your bedding layers and consider storing your blankets in a cupboard until the temperature drops again.
Remember, turning down the heating at night not only saves you money but also helps prevent mould and improves your sleep quality, creating a healthier and more comfortable environment for you and your family.
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Frequently asked questions
Sleeping with the heat on can be detrimental to your health, home, and wallet. Research shows that sleep can be disrupted by temperatures above 75 degrees Fahrenheit. Sleeping with the heat on can also cause dehydration and heat stroke. It can also lead to mould growth in your home and attract pests.
To sleep better in the heat, try reducing your bedding and using lightweight, breathable linen. You can also try placing a bowl of ice cubes in front of a fan to generate a cooling mist.
Sleep experts believe the best temperature for optimal sleep is between 68-72 degrees Fahrenheit.
