The benefits of a cold room range from increase sleep quality to improved vaginal flora, body weight, and quality of skin.
When we talk about a cold bedroom, we do not mean freezing cold. We’re talking about normal temperature for the best sleeping experience.
And what is this normal temperature for better sleep? Let’s find out.
What is the best temperature for sleeping?
The best temperature for sleeping falls within the range of 65 and 72 degrees Fahrenheit (. This is the suitable temperature most doctors recommend because it limits the likelihood of sleep disruption. Anywhere below 65 degrees Fahrenheit is considered too cold while heat above 75 would be too hot.
Importantly, the hotness or coldness of the bedroom might vary depending on the person because some people are hot sleepers while others are cold sleepers.
In degrees Celsius, 65°F is 18.3°C while 72°F is 22.2°C.
When using a heating system, always keep your thermostat set between 65 and 72 degrees. This is often called the sweet spot for sleeping.
Is 75°F too hot to sleep?
Yes, 75 degrees Fahrenheit is hot to sleep and could significantly disrupt your sleep. The optimal sleeping temperature is one that does not cause sweating or feeling cold.
Given a choice, most doctors recommend that one should sleep in a cold bedroom rather than a hot one above 75°F.
How does hot temperature affect sleep?
Heat causes increases wakefulness by disrupting the rapid eye movement stage. It is a stage when the brain becomes quite active like a person who is awake. One begins to breath fast and irregularly making it easy for one to wake up.
Temperature affects sleep stages and lead to changes in mental activity as you lay on the bed.
If you sleep in a hot room throughout the night, studies have shown that your brain functions may be impacted during the day. This further impacts your physical health adversely.
People who do not get good night rest are likely to cause accidents during the day, feel irritated, and demonstrate poor concentration at work.
Now that you understand how heat impacts sleep and the rapid eye movement stage, let’s find out the benefits of a cold bedroom.
What Temperature is Too Cold for Bedroom?
How cold is too cold for sleeping? Any temperature below 50 degrees Fahrenheit is generally too low to allow undisrupted sleep. When the bedroom gets too cold, the body hormone for temperature regulation will send signals to the brain to increase temperature leading to wakefulness.
Also, sleeping in an extremely cold room will leave you feeling less rested in the morning even when you have slept for 8+ hours.
One common myth today is that sleeping in a cold room would lead to nightmares. There is no scientific evidence to support these claims.
That being said, sleeping in a room as cold as ice could be the actual cause of the nightmare. The more cold or too hot the bedroom is, the more likely to experience a horrible night sleep.
Benefits of a Cold Bedroom
Now that we have understood how heat could disrupt your sleep, let’s learn more about cold rooms.
When you go to sleep, you do not want to start shivering because the entire room and your bedding feel like ice.
Research has shown that sleeping in a cold bedroom has many benefits. Take note that ‘cold’ in this case refers to temperatures below 50 degrees Fahrenheit.
1. 5-Fold Increase in Sleep Quality
Sleep experts have found that those who sleep in colder bedrooms experience 5-fold increase in sleep quality.
The human body temperature has a natural tendency to drop at night. This benefits us because it slows down the rate of metabolism. As a result, we get to spend significantly less energy on the bed while sleeping.
Do you remember the rapid eye movement stage we talked about earlier in the article? It is this stage when someone begins to see dreams that the body temperature drops the most.
Hot rooms disrupt this deep sleep leading to poor quality rest.
So, for those struggling with insomnia, it could be time to adjust the temperature of your room to the lower values.
2. Better Regulation of Melatonin and Human Growth Hormone
Melatonin is the hormone that is secreted at night in the dark to control sleep-wakefulness cycles.
Sleeping in a cooler environment allows the body to boost the level of Melatonin in your blood. As the core temperature of the body decreases, more melatonin is secreted. More of this hormone will allow you to get that desired therapeutic sleep quite quickly.
Apart from helping you sleep faster, melatonin also reduces the symptoms of conditions such as tinnitus and improve eye health.
The human growth hormone plays a major role in cell repair while we sleep. If you’ve ever heard doctors urge patients that they will feel refreshed after sleeping, it is the human growth hormone at work. The hormone also prevents mental health decline.
Based on these benefits, it is recommended that you begin to consider lowering heat levels in the bedroom at night.
3. Improved Vaginal Health
A medical doctor says that for females, sleeping in a bedroom with cool air coupled with nakedness ensures that the vagina remains healthy. How does this happen?
Cold air reduces sweating around the vagina and limits excessive bacterial growth.
It can also save the person from horrible yeast infections that are caused by too much heat.
The best environment for pathogenic bacteria and fungi is usually warm and moist. At the same time, cooler temperatures will inhibit their growth.
4. Regulation of Body Weight
Great new to those who are trying to cut down a few pounds off their body weight.
Studies such as this one published in the Diabetes Journal show that people who sleep in cooler environment (approximately 18°C) report significant levels of weight loss.
One important finding in the study highlighted above is that sleeping cold increases the amount of “brown fat” which is considered a good fat. Brown fat can be broken down and used as a source of energy.
Rather than developing “white fat” which is dangerous and increases the risk of diabetes, colder bedrooms allow us to remain healthy by help obese people sheds a few pounds of body weight.
5. Anti-aging benefits
The fifth benefit of sleeping in a cool environment is anti-aging properties.
Today, close to 40% of the world’s population is sleep-deprived.
Lack of sleep increases stress and that means more cortisol in the body. Increased cortisol causes skin problems such as outbreak of acne, usually occurring after just one night.
Others develop wrinkles due to cortisol. Wrinkles are associated with premature aging because cortisol damages an important protein called collagen that maintains the integrity of the skin.
You can also avoid dull skin by sleeping in a cold bedroom.
How to Sleep Cooler
- Get a mattress topper
- Use a smart cooling system
- Sleep naked
- Improve air circulation in the bedroom by opening the window
- Sleep on silk bedding
- Use a fan
- Take a glass of cold water
- Ditch all your incandescent lights
- Ensure the height of your bed is less than 15 inches