With snow and ice forecast for parts of the UK over the next few days, many households are bracing for freezing nights and frosty mornings. As the temperatures drop, it’s tempting to turn up the heat and turn bedrooms into cozy cocoons – especially when it’s bitterly cold outside.
But while a warm room might feel comforting when you get into bed, it’s not always the best setup for sleep. In fact, sleeping in an environment that is too warm can make it harder to fall asleep and affect how well you get a good night’s rest.
There is a balance to be found. Rooms that are too cold can be uncomfortable and disruptive, especially for children, older adults or people with certain health conditions.
So what’s the ideal bedroom temperature when the weather turns to winter? Here, two medical experts explain why sleeping in a cooler environment can improve sleep quality and how to find the right temperature for you.
Optimal room temperature
Infants and children may need a slightly warmer sleeping environment than adults. (Getty Images)
According to Rebekah Parr, a physiologist at Nuffield Health, if your bedroom is too hot, your body will work harder to cool down and regulate itself, thereby disrupting sleep cycles, reducing melatonin production and promoting poorer quality sleep.
There is a balance to be found though.
“When it comes to sleeping in a room that’s too cold, you might wake up more often because you’re not at the optimal temperature. Plus, you won’t go into REM sleep as much because your body is less relaxed, so you might wake up not feeling refreshed,” she tells Yahoo UK.
“For most adultsthe optimal temperature for your bedroom is 18.3C. This can vary, but it is recommended that you find your comfortable temperature between 15.6 and 20°C,” Parr told Yahoo UK.
For infants and childrenThe Lullaby Trust recommends a similar temperature, between 16-20C. The risk of Sudden Infant Death Syndrome (SIDS) is higher in babies who become too warm.
Lots of baby monitors have a built in thermometer or you can buy one for under £10.
Dr Babak Ashrafi from Superdrug Online Doctor recommends opting for breathable cotton or linen bedding. “This helps regulate body temperature and prevent overheating during the night,” he says.
It also warns that there is such a thing as too cold.
“If your bedroom temperature drops too much, it can cause muscle stiffness, restlessness or general discomfort, especially for children or the elderly,” he says. “People with asthma or other respiratory conditions may find that air that is too cold and dry irritates their airways.”
5 benefits of sleeping in a cold room
You may struggle to nod off or fall asleep if the room is too warm. (Getty Images)
1. It helps you sleep
Parr explains that as you approach bedtime and your circadian rhythm prepares your body, your body temperature typically drops by about 1-2 degrees.
“You may notice that your hands and feet warm up during this time, as this is one of your body’s ways of allowing heat to escape from your body, lowering your core temperature,” she says. “Sleeping in a cooler room facilitates this process and helps you fall asleep.”
2. It may mean you wake up less frequently throughout the night
“Your core temperature naturally drops as you relax to sleep,” says Dr. Ashrafi. “The cooler air helps the body recognize that it’s time to relax, allowing you to not only fall asleep faster, but also maintain more consistent sleep throughout the night.”
3. Reduces sweating and inflammation
According to Dr. Ashrafi, sleeping in a cooler environment reduces sweating and inflammation. This can help maintain the skin’s moisture barrier and allow overnight repair processes to work more efficiently, resulting in better skin.
Women going through menopause may also benefit from sleeping in a cooler room. (Getty Images)
4. It can also induce higher levels of melatonin
Parr notes that cooler temperatures may also induce higher levels of melatonin (a sleep hormone), which would explain why we may feel more sluggish during the winter months.
“But,” she points out, “this would also mean that sleeping in a cooler environment results in higher melatonin levels, therefore better quality sleep.”
5. It can boost our overall health
“Getting good quality sleep on a regular basis is known to help regulate blood pressure and cortisol levels,” adds Dr. Ashrafi. “Both are key factors in long-term cardiovascular health.”
In addition, it can help relieve menopausal symptoms in women
Women struggling with hot flashes and night sweats due to menopause may find it beneficial to sleep in a cooler room, says Parr. “A cooler environment has been linked to a decrease in the severity of these symptoms,” she comments.
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