Discovering the best sleep temperature is a unique journey for each individual. Whether you thrive beneath layers in an ice-cold room or find tranquillity in a warmer bedroom with minimal covers, the quest for the perfect sleep climate is personal. But does bedroom temperature genuinely influence sleep?
Research suggests it does, and in this blog, we delve into the intricate connection between temperature, sleep quality and how a Meelu Mattress has your temperature and sleep in mind.
Understanding how your body regulates temperature is crucial for grasping the dynamics of the sleep cycle. The circadian rhythm, often referred to as the “body clock,” orchestrates the sleep-wake cycle. This rhythm relies on environmental and personal factors, primarily the light-and-dark cycle of the sun, exercise, and temperature.
As your core body temperature, which normally hovers around 37 degrees Celsius, experiences slight fluctuations, it plays a pivotal role in signalling various sleep stages. The temperature drop, commencing approximately two hours before bedtime and coinciding with melatonin release, contributes to the initiation of sleep. Throughout the night, your body temperature continues to decline, reaching its lowest point in the early morning before gradually warming up as the day progresses.
The ‘Goldilocks’ zone for sleep temperature
Finding the best temperature for sleep involves discovering your personal ‘Goldilocks’ zone. While the optimal temperature typically sits at 18.3 degrees Celsius, it’s essential to recognise that individual preferences may cause slight variations. Here’s a breakdown:
- Optimal temperature: 18.3 degrees Celsius.
- For hot sleepers: If you tend to sleep on the warmer side, consider adjusting your room temperature to a cooler range, ideally between 15-17 degrees Celsius.
- For cold sleepers: Conversely, if you find yourself on the colder end of the spectrum, aim for a room temperature between 17-19 degrees Celsius.
Understanding and catering to your unique comfort needs can significantly enhance the quality of your sleep in this ‘just right’ Goldilocks zone.
If your bedroom is too hot
Trying to drift off to sleep in a room that’s too stuffy and humid can be a real challenge. Excessive heat in your bedroom can disrupt your thermoregulation, impacting your sleep quality. Elevated core body temperature has been linked to a decrease in the restorative slow-wave sleep phase. While a cold bedroom isn’t considered as problematic as an overly warm one, it can still cause discomfort and potentially affect REM sleep and blood pressure.
To optimise your bedroom temperature for better sleep, consider these strategies:
- Ventilation: Open the windows to create a cross-breeze that enhances ventilation.
- Sunlight management: Close the blinds during the day to reduce heat build-up.
- Cooling devices: In hot climates, use a fan or air conditioner, while a hot water bottle can provide warmth on colder nights.
- Cooling shower: If you’re feeling overheated, take a cold shower before bedtime to expedite the cooldown process.
- Temperature-regulating bedding: Invest in temperature-regulating essentials like the best mattresses, sheets, duvets, blankets, pillows, and pyjamas. Our Meelu Mattress and pillow are specifically designed to help regulate temperature and reduce sweating, contributing to a more comfortable sleep environment.
Personal comfort considerations
Creating the ideal sleep environment goes beyond a one-size-fits-all approach. While the recommended temperature range of 15-19 degrees Celsius suits many individuals, personal factors such as weight, age, gender, and health conditions like menopause or hyperthyroidism play a crucial role in determining your best sleep temperature.
Tweak your sleep setup
As your circadian rhythm is sensitive to light, diet, and exercise fluctuations, consider the timing of these activities. Establish consistent sleep hygiene habits, such as going to bed at the same time, avoiding caffeine and alcohol before bedtime, and maintaining a dark, quiet bedroom. These practices will help synchronise your body clock and ensure a consistently comfortable sleep temperature.
How does your mattress play a role?
The choice of mattress significantly influences your sleep experience, particularly when it comes to temperature regulation. Meelu’s speciality mattresses are designed with advanced sleep technology to ensure your best sleep temperature is optimal.
The foam used in Meelu Mattresses is engineered to soften with the introduction of body heat, providing a unique and comfortable sleeping experience. This feature makes Meelu Mattresses slightly warmer than conventional options.
For those who tend to sleep warm, The Meelu Original mattress offers an innovative solution. It incorporates gel-infused memory foam, acting as a cooling gel to maintain a consistently even body temperature.
Looking for the best temperature for sleep? It starts with choosing high-quality mattresses and pillows that aid temperature control. Our fantastic Meelu Mattresses harness state-of-the-art German technology to create products that not only bring you the most comfortable sleep but also last for up to 15 years. If you’re interested you can visit our showroom or try our 100 night risk-free trial. Our mattresses will even get delivered within 3 days! Try it and contact us today.