Gina Johnson
It is harder to get a good night's sleep when the weather is hot. Our bodies need to cool down in order to fall asleep, and if the bedroom is too hot, it becomes harder to lower our body temperature. This can be due to a variety of factors, such as warm bedding, thick sleepwear, health conditions, hormones, or even the presence of a sleeping partner or pet. On the other hand, a cool bedroom and breathable bedding materials can help maintain a lower body temperature throughout the night.
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What You'll Learn
- The ideal room temperature for sleep is 66–70 °F (19–21 °C)
- Warm bedding, clothes, and sleep partners can increase body temperature
- Certain foods, drinks, and medications can also increase body temperature
- Cool showers, baths, and damp hair/skin can help you feel cooler
- Fans and open windows can improve airflow and ventilation
The ideal room temperature for sleep is 66–70 °F (19–21 °C)
Temperature plays a significant role in determining the quality of sleep. While there is no one-size-fits-all solution, the ideal room temperature for a good night's rest is generally considered to be between 66°F and 70°F (19°C and 21°C). Deviating from this recommended range can lead to disrupted sleep, leaving you feeling tired and fatigued the next day.
Our bodies follow a natural 24-hour cycle known as the circadian rhythm, which regulates various functions, including our core body temperature. This internal body clock ensures our body temperature decreases at night, preparing us for sleep. However, if the room temperature is too high or too low, our bodies struggle to achieve the optimal sleeping temperature, disrupting our circadian rhythm and resulting in sleep deprivation.
To create the ideal environment for sleep, aim to keep your bedroom cool, quiet, and dark. Consider using a thermostat or air conditioning to maintain the desired temperature. Alternatively, a fan can provide pleasant cooling while also generating soothing background noise. Additionally, pay attention to your bedding and sleepwear. Choose lightweight, breathable, and moisture-wicking materials to help regulate your body temperature effectively.
It is worth noting that individual preferences and needs vary. Some people prefer a warmer environment, while others opt for cooler temperatures. Listen to your body and make adjustments accordingly. If you find that you frequently feel too hot, even after making these adjustments, consider factors such as your pre-sleep routine, bedding, medications, and any underlying health conditions. Consult a doctor if you suspect an underlying medical condition may be contributing to your discomfort.
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Warm bedding, clothes, and sleep partners can increase body temperature
Warm bedding, thick sleepwear, and sharing a bed with a partner or a pet can all increase body temperature, making it difficult to fall asleep. Firstly, the average human body temperature is approximately 98.6°F (37°C), and the average adult produces between 75 and 90 watts of heat overnight. As a result, sleeping with a partner, a child, or a pet can increase the temperature of the bed to uncomfortable levels. The more bodies in a smaller space, the faster the area will heat up.
Secondly, warm bedding, thick sleepwear, and certain mattress materials can also contribute to an increase in body temperature. Bedding acts as an insulator, and some materials, such as fleece, wool, and memory foam, trap heat. Similarly, thick or insulating sleepwear, such as fleece or wool pyjamas, can prevent the body from cooling down.
Thirdly, the room temperature also plays a crucial role in sleep quality. A hot or humid climate can hinder the body's ability to cool down. The optimal room temperature for sleep is between 65°F and 70°F (19°C and 21°C). A cooler temperature facilitates sleep by allowing the body to lose heat naturally and promoting the rise of melatonin.
Finally, activities before bedtime, such as consuming spicy food, alcohol, or caffeine, can increase body temperature and disrupt sleep. Additionally, intense exercise close to bedtime can also make it challenging to fall asleep.
To optimise sleep quality, it is essential to create a cool and comfortable sleeping environment. This can be achieved by using lightweight, breathable, and moisture-wicking bedding and sleepwear, staying hydrated, and maintaining a cool bedroom temperature. For those who share a bed, adjustable mattress covers or duvets with temperature-controlled zones can help accommodate different preferences.
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Certain foods, drinks, and medications can also increase body temperature
The body's core temperature naturally cools starting two hours before sleep, with skin temperature rising. This process, called vasodilation, increases blood flow to the skin's surface, releasing heat into the environment. However, certain foods, drinks, and medications can interfere with this process, increasing body temperature and disrupting sleep.
Foods
Consuming spicy foods can raise your core body temperature, especially in warm environments. This is because spicy foods often contain capsaicin, a chemical compound that stimulates heat receptors in the body, producing a sensation of heat. Additionally, eating large amounts of protein can increase body temperature due to the thermic effect of food. High-protein foods require more energy to digest, leading to increased heat production during the breakdown process. This effect is less pronounced with carbohydrates and fats. To maintain a balanced diet while staying cool, it is recommended to pair protein-rich foods with lighter, cooling options like fruits and vegetables, which have a hydrating effect.
Drinks
Caffeinated beverages such as coffee, tea, and energy drinks act as diuretics, promoting urination and potentially leading to dehydration if consumed in excess. Dehydration reduces the body's ability to sweat effectively, impairing its natural cooling mechanism and resulting in a higher body temperature. Therefore, it is advisable to increase water intake when consuming caffeinated drinks. Interestingly, research suggests that consuming hot drinks in certain environments can lead to a lower amount of stored body heat. This is because hot drinks can induce sweating, which helps dissipate heat through evaporation. However, in highly humid environments, the increased sweating caused by hot drinks may not have the same cooling effect.
Medications
Certain medications can interfere with thermoregulation and fluid balance, increasing the risk of heat-related harm. For example, diuretics can lead to dehydration and reduced sweating, impairing the body's ability to cool down. Antipsychotic medications, anticholinergics, antidepressants, and antihypertensive agents can also disrupt thermoregulation. Additionally, some medications increase skin sensitivity to sun exposure, requiring extra precautions to protect the skin. Furthermore, heat can damage specific medication delivery devices, such as inhalers and EpiPens, and degrade medications like insulin, affecting their effectiveness. It is crucial to consult with a healthcare professional to develop a medication plan that considers the potential interactions between heat and medications.
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Cool showers, baths, and damp hair/skin can help you feel cooler
A person's core body temperature naturally drops before sleep, and their skin temperature rises. This may cause some people to feel warm at night. Taking a cool shower or bath a couple of hours before bed can help lower your core temperature, which is a circadian sleep signal. This can help you unwind and fall asleep faster.
Jumping into a cool shower can be a shock to the system, so a lukewarm shower might be more tolerable. Applying moisturiser to damp skin after bathing can also help. An alternative approach is to take a contrast shower, which involves switching between cold and hot water for one minute each, for three to five cycles. The health benefits of this method come from the cold water constricting the blood vessels, and the hot water opening them.
Cooler showers can also help prevent dry skin and retain the natural oils in your skin and hair. They can also stimulate the production of noradrenaline and beta-endorphins, which may have an antidepressant effect.
Cool baths can also help you cool down before bed. A warm bath may be more appealing, but it can raise your core temperature, which is not ideal before bed. A cool bath will help you lower your core temperature, which will help you sleep.
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Fans and open windows can improve airflow and ventilation
Fans and open windows can be used to improve airflow and ventilation when it's too hot to sleep. A build-up of hot air in the bedroom can make it difficult to fall asleep. Using a fan, this hot air can be replaced with cooler air. For instance, a fan can be placed inside the house, facing outdoors, to force the hot air out. This is particularly effective when combined with an open window or door at the other end of the house, which allows cooler air to enter.
Fan placement is important to maximise airflow. For a two-story home, a fan plan for each level may be required. Fans should be placed so that the stream of air fills the opening of the exit window or door. In some cases, two fans can be placed in series, with the first fan blowing air into the back of the second fan, to increase capacity.
The direction in which fans face also matters. When the outdoor temperature is higher than the indoor temperature, windows should be closed to prevent hot air from entering. Outward-facing fans can then be used to blow hot air out. Conversely, when the outdoor temperature is cooler, inward-facing fans can be used to draw cool air in.
Opening windows can improve indoor air quality and reduce energy costs. However, this is most effective when outdoor air quality is good and humidity levels are low. When humidity is high, opening windows can allow hot and humid air to enter the house, making it harder to cool down. In such cases, it is recommended to keep windows closed and use a fan or air conditioning instead.
In addition to fans and open windows, other methods can be used to improve airflow and ventilation. For example, sleeping alone or with fewer people or pets can reduce the amount of body heat in the room. Using lightweight and breathable bedding materials can also help to keep the body cool.
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Frequently asked questions
Our bodies need to lower their core temperature in order to fall asleep. When the room is too hot, it becomes harder to lower our body temperature, making it difficult to fall asleep.
The optimal room temperature for sleep is about 66 to 70°F (19 to 21°C).
Here are some tips to sleep better when it's hot:
- Keep your bedroom cool by using fans, air conditioning, or opening windows.
- Use lightweight, breathable bedding and sleepwear.
- Stay hydrated throughout the day, but avoid drinking too much before bed.
- Take a lukewarm bath before bed to cool down.
- Avoid intense exercise, spicy foods, caffeine, and alcohol close to bedtime, as these can increase your body temperature.
Yes, sleeping with a partner, child, or pet can increase the temperature of your bed and room, making it harder to sleep when it's hot.
If you experience excessive heat that you cannot explain or if hot weather regularly disrupts your sleep, consider speaking to your doctor. They can help rule out any underlying medical conditions or sleep disorders that may be affecting your sleep.
