Why A Cool Room Is The Secret For Better Sleep

A cool room might just be the sleep secret you need to find better sleep all year round.

While the temptation to pile the bed with layers of bedding and mountains of pillows may seem right when you first lay in bed - things are likely to heat up really fast.

Heat causes major disruptions to the sleep cycle which is why sleeping in a cool room is widely recommended by sleep science.

Throughout the night, the body temperature rises and falls. It's a little dance the body likes to do as it enters each stage of the sleep cycle. Sleeping in a cool room helps to stabilize core body temperature and ensures you can maintain the perfect balance of comfort and airflow for better sleep that won’t leave you with night sweats.

The key to sleeping in a cool room is to create synergy between the innate temperature fluctuations of the body and the external environment you sleep in.

Learn about how body temperature changes, the key health benefits of sleeping in a cold room, and 7 easy ways to cool down your bedroom (other than the air con)!

How Body Temperature Changes During The Day And Night

The act of sleeping may seem simple, but a lot of physiological stuff goes on behind the scenes to prepare for it.

Throughout a 24-hour period, the body’s core temperature, which is linked to the circadian rhythm, shifts frequently. Regulated by a tiny pea-shaped section of the brain called the hypothalamus, body temperature changes from around 98.6 degrees to 100.4 degrees (which is generally considered a fever).

As you’ll see from the chart, the temperature is lowest at around 6 am, peaks at around 7 pm, then steadily declines as bedtime approaches. The cooling down process is what helps you feel drowsy.

Two kinds of temperature regulate the body. These are known as core temperature and shell temperature. Core temperature is managed by the brain and is linked to internal systems where vital organs are located. Shell temperature is impacted by outside factors in the environment and is linked to tissues and muscles.

Core temperature tends to fluctuate naturally, while shell temperature can contribute to changes in the core either by cooling it down or making it feel warmer. Hot rooms, dense pillows, and heat-trapping mattresses are some of the most common reasons people experience sudden spikes in shell temperature.

Even though temperatures can slightly differ between individuals, these two remain the same: low temperatures prepare the body for better sleep, and high temperatures prepare the body to wake up. So that you don't confuse the body, ensure you have a cool room when it’s time to snooze and amazing sleep will come your way.

What Is The Best Room Temperature For Better Sleep

It's generally accepted that temperatures between 60 and 67 degrees are the most ideal for better sleep. If you can keep the thermostat set between these numbers, you’re bound to get that ‘just right’ feeling of sleepy comfort.

The Health Benefits Of A Cool Room

Sleeping in a cool room can help you avoid delaying your sleep and position your sleep cycle to deliver health benefits which may surprise you.

Aside from better sleep, turning the heat down in the bedroom is also linked to assisting with insomnia, reducing stress, and is even said to have anti-aging benefits.

• Reduce insomnia. There are many studies that analyze the relationship between better sleep and temperature. An in-depth study by the University of South Australia links warmer body temperature to insomnia. The study reveals that insomniacs generally have higher core body temperatures which can create issues when it’s time to wind down. Lowering the temperature is vital to help induce sleep.

• Reduce stress. Keeping it chill in the bedroom leads to a complete sleep cycle which is critical for the production of melatonin and serotonin - also known as the happy chemical. Quality sleep has a positive impact on mood and makes stress management much easier.

• Age better. Magical melatonin is also said to slow down the aging process! While there is no hard evidence that proves this theory, most people appreciate the wonderful benefits of ‘beauty sleep.’ Well-rested minds and bodies tend to help people look their best.

7 Ways To Sleep Cooler

With so many benefits that come with sleeping cool, it’s worth a try, especially if you haven't been sleeping well lately.

While kicking the air-con into overdrive during the warmer months is easy and always tempting, it's not the only solution to regulate body temperature for better sleep.

There are quicker, healthier, and more ergonomic ways to create the ideal room temperature for sleeping. You won’t only save a ton on your energy bill, but you can also help your body temperature reach a natural rhythm of regulation in the night.

Here are 7 ways to sleep cooler tonight.

1. Block out light

An easy way to keep a cool room is to use blackout curtains. Not only will they help control temperature by keeping the heat out, but they can also help reduce noise - a perfect benefit for light sleepers.

2. Get a mattress with airflow

A breathable cooling mattress is a great way to stay cool in every season. A memory foam mattress should be a top choice for hot sleepers as the porous nature of memory foam helps to regulate the body temperature, even as it rises and falls at different times of the night.

3. Manage humidity

A simple yet effective way to control humidity in the bedroom so you can sleep cool is by using a humidifier. Humidifiers add moisture to the air thus reducing the dryness that creates a hot and stuffy environment. Fresher air is a great way to get better sleep, and it’s good for your lungs. 

4. Use breathable bedding

Your favorite blankie might not be the best if you need to sleep cooler. Materials such as wool, flannel, and woven cloths trap heat and are major culprits for night sweats. A great starting point to cool down in bed is to fit your mattress with cooling bamboo sheets. Bamboo viscose is a cool-to-touch material that is both ultra-soft and highly breathable. 

5. Sleep near plants

The natural transpiration or water movement process of plants creates coolness as indoor plants naturally release water into the air. This release generates coolness around the plant and also has an effect on air purification. Indoor plants are also becoming one of the biggest decor trends of the decade - so you’ll get better sleep in a room that is cool and stylish. 

6. Cool your pillow

A cooling mattress will ensure your body stays cool, but what about your neck and head? Bamboo viscose pillows and memory foam pillows are the best places to lay your head when you want to cool down. Both bamboo viscose and memory foam are breathable enough to cool your head down if it starts to sweat. 

7. Dress for the occasion

What you wear to bed has a lot to do with how cool you sleep. Thick flannel pajamas are not the best option for hot sleepers or summer months. Sleeping au naturel is actually quite beneficial as it helps with blood circulation. If sleeping in the buff isn’t for you, breathable bamboo viscose or cotton fabrics are popular ways to get better sleep.

Tossing and turning because of the heat? Puffy Mattress will keep you cool and comfy in every season. Take it for a test sleep with our 101-night sleep trial.

Your Turn...

Does your room maintains it's cool temperature? Share your thoughts in the comments. 

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Disclaimer. We love sleep and we want you to get the best sleep possible. But we do not provide medical advice. This blog is intended for informational purposes only. It is not a substitute for professional medical info, diagnosis, or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on our blog.

Written by Monica Chinsami, Certified Sleep Science Coach

Monica is a writer who is passionate about the connection between wellness and sleep. She believes sleep has the power to unlock our greatest potential for health and happiness. Topics she's covered range from well-being, to the latest trends in sleep health and bedroom aesthetics. Monica holds a BA in Journalism from Monash University and is a Certified Sleep Science Coach.