Perfect temperature range to fall asleep fast, according to scientists
We all know how hard is it to get to sleep in the summer months when the weather is boiling. You sweat too much, you can't get comfortable in bed, and having even the tiniest amount of duvet on your skin makes you feel suffocated. And although winter brings the promise of snuggling into bed, your sleep can also suffer if you're too cold, as you'll still be shivering under the covers.
So with all that being said, what is the perfect temperature for a good night's sleep? It might feel impossible to work out, but that's what sleep experts and scientists are for, because they've done all the complicated maths for you. According to the National Sleep Foundation, the perfect temperature range for ideal sleep is between 15 and 19 degrees Celcius (or 60-67 in Fahrenheit). However, a new study has shown that might not be the best temperature range for everyone.
The study, published in the journal Science of The Total Environment, actually suggests that older adults above the age of 65 often sleep better in warmer environments that sit between 20 to 25 degrees Celcius (or 68 to 77 Fahrenheit). In the research, scientists tracked 50 participants over the age of 65 for 12 months.
The participants wore sleep monitors that tracked restlessness, sleep duration, and sleep efficiency, while an environmental sensor monitored their bedroom temperatures. It should be noted that the study did have limitations in that it was a small sample size and only included people who live in Boston in the US, however, experts have claimed there is still merit to the research.
Phil Gehrman, an associate professor of clinical psychology in psychiatry at the Hospital of the University of Pennsylvania who was not affiliated with the study, told HuffPost that the findings in the research were "noteworthy" despite the small sample size, because the researchers objectively measured room temperature and followed subjects over time. However, the professor insisted more research needs to be conducted before any definitive conclusions can be made.
Cleaning expert shares bathroom mould magnet that people always forget to clean
The study also emphasised that the ideal temperature range for a good night's sleep is still large, and individual preference is the largest determining factor when it comes to how well you sleep. For example, a toasty 25-degree room might be perfect for one person, but may make another feel far too hot.
Amir Baniassadi, the lead study researcher, said: "These results highlight the potential to enhance sleep quality in older adults by optimising home thermal environments and emphasising the importance of personalised temperature adjustments based on individual needs and circumstances."
To find your perfect sleep temperature, scientists suggest starting in a room that's around 20 degrees and working from there. If you feel too hot, you may benefit from a fan to help keep your room cooler, or if you find yourself a little chilly, try grabbing an extra blanket. You should observe how well you sleep at certain temperatures for at least seven days to find the temperature that works best for you.
Dr. Rafael Pelayo, a clinical professor of psychiatry, behavioural sciences and sleep medicine, said: "I would caution people from making decisions based on only one or two nights because our sleep fluctuates on its own. Some nights are better than others. I ask patients not to make decisions just on one or two nights, but to wait usually a week to see whether what they're experiencing is really happening."
Read more similar news:
Comments:
comments powered by Disqus
