What's the ideal temperature for a good night's sleep?

Did you know that temperature can affect the quality of our sleep? Too hot or too cold, what's the ideal temperature for a good night's sleep?

The ideal bedroom temperature

According to sleep specialist Dr Alain Muzet, "an ambient temperature of 16 to 18°C promotes sleep and facilitates breathing". It seems that when it's too hot or too cold, our sleep is disturbed and we wake up more often at night.

Our body temperature is around 37 degrees, and for us to fall asleep, our body has to lose around 1 degree. As nature is well done, this temperature drops twice during the day, at around 2 p.m., siesta time, and around 10 p.m., bedtime!

In a room where the temperature is too high, the body will have difficulty lowering its temperature, which is why the temperature in your bedroom should not exceed 18 degrees. Have you ever noticed that when it's too hot, you feel unusually tired in the morning and get a headache?

In winter, instead of turning up the heat in the bedroom, keep the temperature at 17 degrees and get under a warm comforter, and you'll sleep much better.

How do you maintain the temperature of your bedroom for sleeping?

When two people sleep together, the temperature rises as your partner gives off heat. To maintain a temperature of between 16 and 18 degrees, remember to air your bedroom every day in the morning and for a few minutes before going to bed, if necessary by sleeping with the window open.

Simple rules of hygiene should also be adopted to avoid overheating the body:

• Don't eat too late, and eat lightly; it's best to wait 2-3 hours between dinner and bedtime, so that the digestion process is already well advanced.
• Don't drink exciting beverages after 5 p.m., but rather a relaxing herbal tea that's not too hot, or simply water.
• Don't drink alcohol, as it raises body temperature.
• Don't do strenuous sports before going to bed, for the same reasons: the body needs at least 2 hours to cool down after a sports session. On the other hand, there's nothing wrong with taking it easy, stretching or relaxing - on the contrary!
• Choose natural bedding for better air circulation. Unlike synthetic materials, which trap air and cause excessive perspiration, organic cotton or linen allow good ventilation and facilitate temperature regulation.

The benefits of sleeping at an optimal temperature

Sleeping at an optimal temperature can have a number of benefits for your health and well-being. Here's a list of some of these benefits:

1. Better sleep quality: maintaining an optimal temperature can help you fall asleep more easily and maintain a deeper, more restful sleep.
2. Circadian rhythm regulation: the right temperature helps synchronize the body's circadian rhythm, making it easier to fall asleep at night and stay alert during the day.
3. Reduced insomnia: sleeping in a cool environment can help reduce the likelihood of insomnia, as the body tends to release heat during the night.
4. Optimization of melatonin production: melatonin, an essential sleep hormone, is better produced in a cool, dark environment. Maintaining the right temperature contributes to this production.
5. Prevent sleep disturbances: avoiding extreme temperatures helps prevent sleep disturbances caused by excessive heat or cold.
6. Greater comfort and relaxation: the right temperature promotes a comfortable, relaxing environment, making it easier to fall asleep.
7. Metabolic regulation: ambient temperature can also influence metabolic regulation, and sleeping in a cool environment can help maintain a healthy balance.
8. Improved cognitive performance: quality sleep is linked to better cognitive performance, particularly with regard to memory, concentration and decision-making.
9. Reduced risk of disease: Sleeping in an optimal temperature environment has been associated with a reduced risk of cardiovascular disease and other health problems.
10. Relief of physical discomfort: the right temperature can help relieve physical discomfort, such as muscle and joint pain, facilitating a more comfortable night's sleep.

Experimenting with different temperatures and adjusting your sleeping environment can help you maximize the benefits for your rest and overall well-being.

Tips for reaching the ideal temperature in winter

If you're lucky enough to have heating at home, you can set it to acclimatize the rooms before going to bed.

• Adjust the thermostat: if you have a thermostat, set the temperature between 16 and 20°C to get the right temperature before going to sleep.
• Appropriate bedding: make sure you use a good comforter and natural bedding that allows better air circulation.

However, if you live in a cold place and this makes you uncomfortable at night, you can :

• Add blankets that offer quality and softness.
• Use the right bed linen
• Take a hot shower before going to bed.
• Eat a hot meal and drink herbal tea

Tips for reaching the ideal temperature in summer

Reaching the ideal temperature in summer can be trickier, so here's a list of some tips to follow:

• Fans or air conditioners: cool the room before going to bed. Try not to leave them on all night, as this can increase the risk of colds and dry airways.
• Quality pyjamas: sleep in organic cotton pyjamas that allow you to sleep comfortably.
• Hot shower: take a hot shower before bed to regulate your body temperature.
• Open a window: to circulate fresh air.

Finding the right temperature is essential for a good night's rest. We encourage you to follow these tips and get a good night's sleep!