Having a good night's sleep in your bedroom?
What if I told you that it's not necessarily due to stress, noise or even the colors of the room?
A good, restorative sleep also requires an appropriate temperature in the bedroom.
To sleep well, it must neither be too hot nor too cold!
I, who had had real sleep disorders for years, can testify to that.
I have finally reconciled with Morpheus and I am finally having very good nights, all of this with a difference of a few degrees.
Find out what is the ideal temperature in a room to sleep better:
For restful sleep, the INSV recommends having a temperature in the bedroom between 16° and 18°.
With a good duvet, this is the best temperature for an adult, also confirms ADEME.
It allows you to keep a deep and restorative sleep throughout the night.
And then, for allergy sufferers, this temperature allows for much healthier ambient air.
What you need to know is that our body spends its time regulating our internal temperature.
Our brain, through what is called the hypothalamus, lowers our body temperature at bedtime.
It acts as a very useful thermostat to help you fall asleep.
Because to be able to fall asleep, our body temperature must drop between 1 and 1.5 degrees.
With a fairly cool temperature in the room, it allows your body to initiate this process more easily.
So much for the "scientific" explanation.
So think about investing in a small thermostat like this one that costs less than 10€.
The temperature of the room directly impacts our sleep.
For example, if the temperature is below 16°C, it is difficult to fall asleep.
Indeed, our body will constantly seek to produce heat to warm our body...
The effort it produces prevents us from falling asleep quickly and having a real restful sleep.
Having frozen hands or feet does not mean a very good night!
A room where it is too hot is not good either.
At best, it gives restless nights, at worst, you wake up several times in the middle of sleep.
And then, excessive temperature in the bedroom has health consequences:
It gives headaches, poor blood circulation and dries out the air in the room.
Either way, your day is impacted by the lack of deep sleep.
You are tired, irritable and lack concentration...
To avoid falling below 16°C, remember to close the curtains and shutters at nightfall.
Thus, the interior heat is better preserved and it saves heating costs.
However, do not leave the room closed for days!
It is necessary to ventilate regularly to renew the ambient air.
10 min every morning and evening, it's perfect to drive out bacteria and dust mites.
And don't worry; it does not cost you more in heating; on the contrary!
Ventilating a room helps to evacuate humidity. And a less humid room is a room that heats better!
Avoiding too many temperature differences also requires suitable bed linen.
You need materials that do not retain too much heat in summer, while being cozy in winter.
Flannel, linen or silk bed linens are perfect for sleeping well.
Air conditioning and heating are also key factors for getting a good rest.
Sleeping with the heating turned on too loud is not good!
It gives a headache and a dry throat.
In summer, it is also not advisable to turn on the air conditioning.
Instead, turn it on 1 hour before going to sleep to cool your room and then turn it off.
Finally, for the happy owners of a thermostat, do not hesitate to make it work at night.
With it, you automatically keep the temperatures to keep our famous 16 to 18 degrees.
Even if the nights are very cold, there are grandmother's techniques for sleeping well.
You can already start by taking a good hot bath with essential oils.
It warms the body and relaxes you at the same time.
Take the bath at least 1 hour before going to bed.
Avoid wearing synthetic or woolen underwear or pajamas.
These materials poorly regulate perspiration and trap moisture.
It can make you cold and sick; so, wear cotton clothes instead.
For bed linen, give preference to hemp.
Beyond the fact that it is comfortable and cozy, it has above all thermostatic virtues.
And then this fabric is very ecological, because it is made from plants that do not need pesticides to grow.
When the temperature drops a lot, we lose the heat produced by the body mainly through the head.
So equip yourself with a nightcap, like the Ingalls in the little house on the prairie.
It's not super sexy, but terribly effective.
And then, at the point where you are, also put on socks if you have cold feet.
A little more a little less...
The use of a hot water bottle or heating blankets is also a way to fight the cold effectively.
Finally, paradoxically, do not hesitate to sleep naked during the night.
If you have a good duvet, there is no problem with that.
It's excellent for blood circulation and prevents excessive heat.
Regulating the temperature of a room when it's super hot is never easy.
However, there are solutions to achieve this and continue to sleep well.
Already, to avoid raising your body temperature, go to sleep 2 to 3 hours after having dinner.
Do not favor rather light meals and if possible without alcohol or stimulants (tea, coffee).
Otherwise, your stomach takes longer to digest and this increases your temperature there.
Keep a bottle of water near you at night. If you are too hot, drink it to lower your body temperature.
When the sun is strong during the day, close the shutters and windows tightly so that the heat does not enter the house.
In the evening, make drafts to get freshness.
Never go to sleep right after exercising. Body temperature does not have time to drop.
Go to bed at least 2 hours after your session.
You can also, in case of very hot weather, take a small lukewarm shower before going to bed.
Don't dry yourself off and go to sleep like this. Your body temperature drops automatically.
Turn off all electrical appliances in the room. They are important heat sources.
Take a fan and put a bowl of water in front of it. Activate it to create freshness.
If you don't have a fan, no worries. Use these awesome tips.
Finally, sleep with what is called a cooling pillow.
This way your face stays cool even when it's hot.
As for the baby's room, it's not exactly the same temperature.
The recommended temperature for newborns should be between 18 and 20°.
It should be a little higher than that of the adult.
We have a full article here on the subject.
