How temperature affects your sleep

Do you often lay awake at night without knowing why? Have you tried every method possible to get to sleep, but nothing seems to work? In that case your bedroom may be set at the wrong temperature. Although many people don't realise it, temperature has a large impact on the quality of your sleep.

Whether it's too hot or too cold, the wrong sleeping temperature will either keep you awake or cause you to sleep restlessly. That's why it's important to find your ideal bedroom temperature. This will ensure that you have a more peaceful night and help you wake up the next day feeling refreshed and energised.

The correlation between temperature and bedroom environment for a restful night’s sleep

Like so many other things, temperature affects our sleep. The ideal bedroom temperature varies from person to person: it will differ depending on individual preferences and environment. Some prefer to be cosy and warm under a thick duvet, while others prefer to sleep in a cooler environment. However, experts generally recommend keeping the temperature of your bedroom between 15.6 and 20 degrees Celsius. A temperature that’s too high or too low can have a negative effect on sleep. Too much humidity also leads to restlessness, insomnia, and a disrupted sleep rhythm.

Too hot or too cold? How the temperature of your bedroom affects your sleep

The temperature in our bedrooms has a significant impact on the quality of our sleep. As soon as it is too hot or too cold, our sleep quality is negatively affected, and sleep disturbances occur. But how exactly is our sleep affected by temperature?

Helping to fall asleep

The right temperature in the bedroom shortens the time it takes to fall asleep. If the temperature is generated in correctly, it helps your body to lower its own temperature in preparation for a restful night’s sleep. When the body’s temperature is lowered, it sends signals to the brain to enter sleep mode. However, if the temperature in the room is too cold or too hot during sleep, your body will automatically try to counteract the temperature instead of focusing on sleeping.

The impact on the stages of sleep

Falling asleep is not the only thing that is disturbed by the wrong temperature. Each individual sleep stage is also affected. An appropriate temperature helps us to achieve longer and deeper sleep stages – including REM sleep. This is essential for a good night's sleep.

During REM sleep, also known as dream sleep, there is increased activity in the brain. Memories and emotions are processed during this stage. If the temperature in the bedroom is too cool or too warm during sleep, our body is prevented from either reaching REM sleep at all or spending longer periods in this stage.

Optimal temperature in the bedroom: how to create the perfect climate for sleeping

The quality of our sleep depends not only on the length of sleep and the sleeping environment, but also on the optimal bedroom temperature. A temperature that is too warm or too low puts the body under stress. But don't worry: there are various tips and tricks to create a suitable climate in the bedroom.

Optimal ventilation

An important measure to achieve an optimal bedroom temperature is ventilation. Open your window wide in the morning and evening and let fresh air flow into the bedroom as stale air is humid and warm. The high humidity then leads to uncomfortable sleeping conditions the following night. While the window is open, however, the door to your bedroom should be closed so that the new air doesn’t directly escape.

Important: During winter, you should not overdo it with ventilating. Throughout the colder season, cold air flows into the bedroom. Too much of it and the room temperature will drop drastically, preventing you from getting a good night's sleep.

Choose breathable bed linen

The right choice of pillows and duvets also has a significant impact on your bedroom temperature. Breathable bedding provides better air circulation and prevents heat and moisture from accumulating. Cotton, linen or silk are good materials for this. Polyester or nylon should be avoided as they promote sweating thus leading to an uncomfortable sleeping climate.

CURA specialises in breathable bed linen. Our pillows are filled with special materials that provide optimal ventilation and heat regulation. This way, excess heat and moisture can be deflected. Weighted duvets, also known as weighted blankets, will help you sleep better. For those who want to stay extra cool, we recommend our Lyocell weighted duvets.

In addition to breathable bed linen and weighted duvets, another way to regulate your bedroom temperature and create an ideal sleeping environment is with CURA's temperature-regulating wool mattress toppers. They are available in different sizes to fit your individual needs and preferences.

Regulating your room temperature

To regulate the temperature of your bedroom, there are other options such as a thermostat, a fan or air conditioning. A thermostat automatically adjusts the temperature of the room to ensure a comfortable sleeping temperature. This method is very effective and doesn’t require manual adjustment.

Alternatively, a fan or air conditioner can also help lower the room temperature. Fans support air circulation and provide pleasant cooling – an air conditioner also fulfils the same functions, but you should note that running this will have an impact on your electricity bill. Heating, on the other hand, increases the temperature while you sleep.

Do you sleep naked or with your clothes on?

If you are too warm at night – then sleep naked! This is a phrase that many people hear when they complain about the heat while sleeping. And indeed, your choice of clothing has an impact on the quality of your sleep. But the choice of clothing often depends on individual preferences and the room temperature. If it is too hot, sleeping without clothes on helps to regulate body temperature and provide adequate cooling. On the other hand, if it is cooler, pyjamas or other clothing will help to maintain body heat. However, make sure that the clothing is comfortable and doesn’t cause skin irritation, which can otherwise negatively affect the quality of your sleep.

Ultimately, it is important to pay attention to your own body and its needs in order to achieve an optimal bedroom temperature.

The perfect bedroom temperature: what to consider throughout the different seasons

The appropriate bedroom temperature varies according to the season. In winter, the best temperature for sleeping is between 16 and 18 degrees Celsius. In summer, on the other hand, it is recommended to cool the bedroom to a temperature of between 18 and 20 degrees Celsius to make it easier to fall asleep.

Bedroom temperature in winter

During the colder winter months, it’s important to maintain a pleasantly high temperature in the bedroom to ensure a restful night. However, don't heat the room too much. If you turn up the heating directly to the highest number, the contrast between the room temperature and your body’s temperature will be too high. This causes your body to sweat and become stressed, which leads to restless sleep and a tired, drained body the next morning.

16 to 18 degrees Celsius may seem a bit cold at first glance. But the body naturally cools down during the night – a cooler room temperature therefore supports this process.

Bedroom temperature in summer

In summer, on the other hand, it’s often more difficult to find a comfortable sleeping temperature. If your room is too hot, the increased temperature makes it harder to fall asleep. To ensure waking up feeling refreshed and energised during the summer, try to keep your bedroom temperature between 18 and 20 degrees Celsius.

One way to lower the room temperature in your bedroom is to use an air conditioner. However, the unit should never hang directly above your head. If your face is directly in front of the cool draft, your mucous membranes will dry out. Worst case, your body may even suffer from hypothermia. Instead, position the air conditioner so that it indirectly and gently circulates the air in the room.

Important to remember: Never set the air conditioner to the highest setting. Too much cooling leads to a large temperature difference between your body and the surrounding environment.

How to find the right temperature for your bedroom

To summarise, a comfortable temperature in the bedroom is essential for good sleep. An environment that is too hot or too cold impairs sleep and leads to restless nights. Experts recommend a range of 16 to 20 degrees Celsius depending on the season. However, each person should listen to their own needs and preferences. Some prefer to be warmer, while others prefer to sleep in a cooler environment.

There are several ways to adjust your bedroom temperature. For example, using air conditioning, heaters or fans. But it is also important to make sure that there’s adequate ventilation and good humidity levels. So, take the time to find your ideal temperature and enjoy a restful night’s sleep.