The temperature has a significant impact on sleep quality by changing several physiological processes we sleep.
The study shows that both extreme high and low heat can break sleep mode, causing time to reduce the time spent in awakening and restorative sleep stages.
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Ideal sleep temperature
Experts believe that the ideal sleep moisture from 15.5 to 21 ° C (60-70 ° C), for most people, approximately 18.3 ° C (65 ° C).
This range of temperature is promoting the natural thermoregulation mechanism required to sleep sleep.
When we are preparing to sleep, our main body, our temperature naturally drips, it is time to sleep, it alarms the brain. A cold environment helps this landing, resulting in the beginning of sleep.
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The effect of high temperature in sleep
High temperatures can negatively affect sleep quality. Studies have made more than 26 ° C.
Temperature of 36 ° C or higher, is associated with the overnight dream duration and more awakening.
Heat, fast eye movement (REM) and slow wave sleep (SWS) increased heart rate and sensitivity that can reduce the length and quality.
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This disorder can cause increased growth in release of stress hormones, falling and fall asleep.
For sensitive populations such as children and elderly, you can create additional health risks, including high heat, respiratory problems and cardiovascular problems.
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The results of low temperature in sleep
Sleep in a cold environment can reduce the quality of sleep on the other side. Cold Heat can be disturbed, as difficulty falling asleep or feeling like cold extremities or drafts.
Some people can break the cold, very cold temperature in the surrounding cold. To be warm without warm warming, the room temperature should be balanced with enough bedding.
Termore reference and sleep stages
The relationship between moisture and sleep is more than just comfort; During the different stages of sleep, it has an important impact on the process of the body’s thermoregulation.
According to the study, the larger body temperature is associated with low SWS and REM sleep, both of which are important for cognitive function and general health.
The optimal sleeping environment should ensure the effect of effective heat from the body while maintaining a pleasant environment temperature.
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Practical recommendations for temperature management
Review the following strategies to optimize sleep quality through humidity control;
- Set your thermostat: A bedroom temperature between 15.5 ° C and 21 ° C before bed (60 ° F).
- Use the appropriate bed: Choose light blankets that are heavier in hot months and colder chapters to help arrange body temperature.
- Ventilation: Provide the right air flow in your bedroom by using fans or by opening windows when the weather permits.
- Think of moisture: High humidity can increase concerns in hot conditions; The use of Dehumidifiers can help protect a comfortable environment.
- Experience with layers: When the room keeps cool, adjust the bed layers according to individual flexibility.
Hygiene, which prioritizes this aspect of sleep hygiene, not only increases the night rest, but also makes a positive contribution to general health and well-being.
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