A good night’s sleep is one of the most important factors if you want to stay healthy. Sleep helps your body recover, your brain recharge, and balances your mood. Without it, you may notice mental and physical health issues. For many people, falling asleep or staying asleep can be a major challenge. Poor quality sleep or not enough sleep can take a serious toll on you. Some sleep issues are minor and resolve on their own. However, others may be more serious and require sleep solutions treatment. In the meantime, you may want to take a look at your sleep environment. There are so many factors that impact your ability to get good quality sleep. Noise, light, and even the room temperature can have an effect. You may wonder, what temperature should my room be at when I go to sleep?
What Temperature Should My Room Be at When I Go to Sleep?
Most sleep experts agree that the best room temperature for sleep is between 60 degrees and 67 degrees Fahrenheit. A cool room has been shown to promote better quality sleep. When you fall asleep, your body naturally lowers its internal temperature. This drop helps signal to your brain that it is time to rest, allowing you to fall asleep much more easily. Alternatively, a room that is too warm can make it hard to fall and stay asleep. Sleeping in a room that is too warm reduces rapid eye movement (REM) sleep, which is essential for your sleep cycles.
Each person is uniquely different, so you can experiment with the temperature. In addition to the temperature, use breathable bedding and wear lightweight pajamas. Using heavy blankets at night can increase your body temperature, even if the thermostat is low. If you live in a warm climate without air conditioning, use a fan or open the window. This can reduce the temperature in the room to ensure you get a good night’s sleep.
Other Sleep Environment Factors
There are several factors that impact the quality and amount of sleep you get. Temperature is an important factor to consider. Below you will find helpful ways to improve your sleep.
Light
Your brain uses light to know when it is time to wake up and go to sleep. Exposure to light, whether natural or artificial, can disrupt your body’s internal clock. Common sources of light that impact sleep include blue light from your phone or television. It is best to avoid screens at least one hour before bedtime. If you have light coming from outside, use blackout curtains or an eye mask. This can promote quality sleep and reduce disruptions caused by light.
Sound
A loud sleep environment can have a negative impact on your sleep. Noise keeps your brain alert, even when you are trying to rest. If you live in a noisy neighborhood, use a white noise machine or fan to drown out other sounds. You can also use earplugs if you live with someone who snores.
Bed and Bedding
The quality of your mattress and bedding can influence your sleep. A quality mattress that is firm and supports your body is essential. If the mattress is too soft, it can cause pain and discomfort. If you share a bed with someone, be sure the bed is big enough for both of you. In addition to your mattress, use breathable bedding. This includes your sheets, blankets, and pillows. Use pillows that support your sleep style, as each person is different. There are supportive pillows for side, back, and stomach sleepers.
Air Quality
Air quality has a major impact on sleep. Clean, fresh air helps your body breathe better and relax. This ensures that you fall asleep with ease. Keep your room clean, dust-free, and well-ventilated. If you are concerned about air quality, use a humidifier or air purifier. These are especially helpful if the air in your room is dry or stuffy.
When to Contact a Sleep Specialist
Even with the best bedroom environment, getting good sleep may still be challenging. Whether it is falling asleep or staying asleep, working with a sleep specialist can help. Adults should be getting at least seven to nine hours of sleep each night. You should also wake up feeling rested and refreshed. If you experience any of the following symptoms, contact a sleep specialist right away.
Trouble Falling or Staying Asleep
If it takes you more than 30 minutes to fall asleep for more than a couple of weeks, that is a sign that you need professional help. Additionally, if you wake up multiple times a night for several weeks, you may have a sleep disorder. A qualified sleep specialist can assess your symptoms and diagnose the issue. There are effective sleep solutions available to help you get back on track.
Snoring or Breathing Issues
If you snore, gasp, or have pauses in breathing while you sleep, it may be sleep apnea. Sleep apnea is a serious condition that requires medical attention. When left untreated, it can lead to several other complications. Getting assessed by a sleep professional is essential. They can find the root cause of your sleep issues and get you on an effective treatment plan.
Daytime Fatigue
If you get a full night’s sleep, you should wake up feeling refreshed. Sometimes people who log enough hours do not get high-quality sleep. This can still leave you feeling groggy and tired. This is a cause for concern, and you should be evaluated by a sleep specialist. Getting through a few healthy cycles of sleep each night is essential.
Mood Changes
Poor sleep can affect your mental health and emotions. If you notice you are more irritable, anxious, or depressed, sleep could be the culprit. A sleep specialist can assess your symptoms and determine the cause of the issue. Avoid waiting, as you can easily get treatment and get back to feeling like yourself.
Sleep Specialist
If you struggle with sleep, contact the team at SleepMD today to schedule your consultation!
