The Relationship Between Sleep and Room Temperature

Hello!
This is Moss from Kei.Shin.Chiropractic!
Today, I would like to write about sleep and room temperature.

On cold winter nights, maintaining an appropriate room temperature is extremely important for getting high-quality sleep. If the room temperature is too low, it becomes difficult to regulate body temperature, which can lead to difficulty falling asleep or waking up in the middle of the night.

Optimal Winter Bedroom Temperature
According to research, the ideal bedroom temperature in winter is considered to be18–20°C.

Below 18°C:If it is too cold, the sympathetic nervous system becomes dominant, making it difficult for core body temperature to drop, which can lead to difficulty falling asleep or waking up during the night.
Above 20°C:If it is too warm, the core body temperature may not drop sufficiently, which can lower the quality of sleep.

Effects of Too Cold Room Temperature on Sleep
・The sympathetic nervous system becomes active to regulate body temperature,
making sleep shallow
・Blood flow to the skin decreases, andit becomes harder to fall asleep
・Muscles become prone to tension, causing
stiff shoulders and lower back pain
・Blood pressure tends to rise
(especially be careful if you are elderly)・Due to the cold,
the frequency of going to the bathroom increases,
leading to more frequent awakenings
Points for Creating a Comfortable Winter Sleep Environment
1. Use heating wisely
Warm the room to18–20°C
using an air conditioner or oil heater one hour before bedtime. Turn it off or set it to a lower temperature when going to sleep (be careful as air conditioners tend to dry out the air).2. Adjust temperature with bedding

Use down comforters and blankets to warm your body.Warm up electric blankets before bed and turn them off when you sleep
(to prevent low-temperature burns and night sweats).
3. Countermeasures for cold feet
Wearing socks is counterproductive (as it hinders foot perspiration).Using a hot water bottle
or an electric foot warmer is effective.
4. Keep humidity between 40–60%
Since it tends to be dry in winter, using a humidifier can prevent throat dryness.If the humidity is too low,your nose and throat will dry out,
lowering sleep quality
.
SummaryThe appropriate room temperature for a bedroom in winter is

18–20°C
Do not overheat the room, and adjust your bedding and humidity to create a comfortable sleep environment. By taking proper measures against the cold, you can get deep sleep. Keep the room temperature and humidity appropriate to improve your sleep quality even in the cold winter!