Can temperature adjustments really improve sleep?

Temperature changes have a substantial effect on your sleep. Cooler environments between 65-68°F assist the body in achieving its natural cooldown, elevated temperature decline initiates sleep latency, and preserves sleep's deepest supportive stages. Warmer rooms result in waking multiple times and restless sleep. I also measure the temperature in our bedroom every night for optimal results.

Attain ideal thermal control with your bedding selections. Opt for materials that wick moisture, such as bamboo or Tencel. Use blankets instead of heavy comforters. This will allow you to adjust the coverage amount throughout the night. I recommend having two layers, with lighter layers being preferable to a single heavy duvet.

Programmable thermostats can automatically keep the temperature steady. Have it start cooling down one hour before bedtime. Hold the range until morning. Smart thermostats do this, but will make adjustments based on the time of year. I keep mine set to 67°F from 10 PM to 6 AM, every day of the year.

Body cooling techniques work in addition to environmental control. Take warming showers before sleep. This will dilate your blood vessels, helping you lose heat. Try a cooling pillow with gel inserts for added comfort. Expose your feet outside of the covers first. These techniques can help trigger the drop in temperature needed for sleep.

Seasonally, monitor and adapt your sleep environment. Summer would require more cooling, and winter would require humidity management to minimize dryness. Record your sleep quality, including temperature and any necessary adjustments you make. Small adjustments can have a significant positive impact on sleep quality over time.

Read the full article: Essential Sleep Hygiene Tips for Better Rest