You may not have heard of the health benefits of sleeping in a cold room. There are many noteworthy benefits. Here’s what science says about why you should try sleeping in a cold room.
How cold should your room be?
Studies show that sleeping at lower temperatures, around 62 degrees, is beneficial for your sleep. When you sleep, your brain regulates your body temperature at a lower level. It’s like you have a thermostat inside your body. If you are too hot or cold at night, your body will work hard to maintain the correct settings.
So a slight drop in temperature helps you sleep, but an excessive drop in temperature will keep you awake. Finding the perfect comfort level for your bedroom could make the difference between insomnia or a good night’s sleep. Try different temperature settings until you find the one that is best for you.
What helps you sleep?
1 – Keep your room dark
Hang blackout curtains on the windows, turn off all the lights in your bedroom, including those at night, as they can interrupt your sleep. This includes your alarm clock.
2 – Keep your room quiet
Turn off your cell phone and anything that makes unnecessary noise. Some people like white noise to help them sleep. You can use a fan, but you can blow air into the room. Noise machines or applications work well.
3 – Keep your room at the right temperature
Not too hot, not too cold. Remember that research suggests 62 as the ideal scenario.
4 – Avoid memory foam pillows
These pillows can make you too hot.
5 – Wear socks
Cold feet keep you awake. Tuck your toes into a comfortable pair of socks to keep them warm despite the colder temperature.
Ten healthy benefits of sleeping in a cold room
So what are the physical benefits of a good night’s sleep? There is a long list of amazing reasons to lower the temperature in your bedroom.
1 – You look younger when you sleep in a cold room
Stress affects your body and your skin. Colder temperatures increase your melatonin levels. Melatonin is not only a sleep hormone, but an antioxidant that protects the skin from the harmful rays of the sun. It also increases collagen production, which prevents wrinkles. If you sleep in a warm room, your eyes bulge with dark circles under them. Sleep is good for your skin because it heals and renews itself by removing toxins from your body and skin.
2 – Sleeping in a cold room reduces depression
When you sleep in a cold room, your sleep is deeper and more restful. This helps lower your cortisol levels. A good night’s sleep improves your mental outlook and helps you fight anxiety and depression. Insomnia and depression can go hand in hand. Therefore, getting a good night’s sleep can help your overall outlook on life.
3 – Sleeping in a cold room gives you a deeper sleep
AsIn this way In 2018, he discovered for the first time that cold temperature is an important factor in the production of melatonin. Melatonin is a hormone that regulates your sleep, which is why your body goes through a sleep-wake cycle. As your brain responds to darkness and cold, it produces melatonin. Melatonin has other functions in your body besides sleep, but researchers are still learning exactly what all of these functions are.
4 – The colder temperature helps you fall asleep faster
Lowering the temperature in your room helps you fall asleep faster. Researchers believe that those who struggle with insomnia often have higher body temperatures during sleep, making it difficult for them to fall asleep. A cooler room also helps you sleep more soundly. You will fall asleep because the production of melatonin is not interrupted.
5 – Sleeping in a cold room promotes weight loss
How many times have you found yourself eating extra cookies because you are so tired of being up all night? When you can’t sleep increases your cortisol levels. Higher cortisol levels increase your anxiety and stress. When you feel anxious, you are prone to overeating. Lower bedroom temperatures too increase your metabolism, which increases your good fat (brown) and improves your insulin levels.
6 – The cool night temperature helps you fight diseases.
In addition to being tired, insomnia increases your risk of developing type 2 diabetes. When you lower the temperature in your bedroom, it helps you fall asleep and stay asleep. During sleep, your body produces insulin, which controls your blood sugar and cortisol levels. Getting a good night’s sleep helps you avoid diabetes and other metabolic diseases. Sleeping in a cold room at night can also help your body fight heart disease and Alzheimer’s disease.
7 – Sleeping in a cold room helps during pregnancy
When you are pregnant, it is difficult to find a comfortable position to sleep. But much of the discomfort of pregnancy is also due to a higher body temperature. Due to the additional blood flow, your body’s metabolism is reduced by approximately 20%. This causes your body temperature to go from 37 ° C (98.6 ° F) to 37.8 ° F (100 ° F). Therefore, sleeping in a cold room will help you feel more comfortable so that you fall asleep faster and stay asleep.
8 – The freshness reduces inflammation and pain.
A cool bedroom has the ability to reduce inflammation and pain that can keep you awake at night. Many athletes choose to sleep in a cold room after performing to help their bodies recover and reduce inflammation levels.
9 – Reduces the chances of fungal infections
Lower room temperatures can help reduce fungal and bacterial infections in women. Bacteria and fungi multiply in warm, humid environments. When you sleep in a cold room, you reduce your chances of getting a urinary tract infection or a vaginal infection.
10 – It can improve male fertility
Sleeping in a cold room at night can affect male fertility. Researchers suggest that prolonged exposures to heat reduce sperm production in men. Scientists are still studying this. But if you are trying to get pregnant, it may be worth lowering the temperature in your bedroom.
What is the best way to cool your bedroom at night?
You may not have access to your home thermostat, but it can still cool your room. Here are some tips to keep your bedroom cooler at night.
- Open the windows at night for a good breeze. Close your windows during the day to keep fresh air in your bedroom.
- A ceiling fan or oscillating fan helps circulate the air around the room to cool it down.
- Put a box fan in your window at night to get the heat out of your room.
- Fresh mattress topper. Avoid pillows and memory foam mattresses because they give you more heat.
- Keep blinds or curtains closed during the day to maintain cooler temperatures in your room, especially in the summer.
Other sleep habits that will help you sleep better at night.
In addition to lowering the temperature in your bedroom to help you sleep, some good sleep habits can improve your sleep.
1 – Stop gaming, texting and emailing at least an hour before bed
These devices have blue screens, which have been found to prevent you from falling asleep. Blue screens interfere with your body’s production of melatonin, the sleep hormone that helps you fall asleep and stay asleep.
2 – Exercise and good nutrition
Exercise and healthy eating are two important factors for a good night’s sleep. When your body is healthy, you will feel less stress due to elevated cortisol or blood sugar levels. Make sure you don’t exercise near bedtime, as this will stimulate your brain and heart so that you can’t fall asleep.
3 – Avoid drinking caffeinated beverages, alcoholic beverages or smoking
Avoid smoking, alcohol, and caffeine in the late afternoon because they will keep you awake. Many people don’t realize how much smoking affects them until they quit. There is often an immediate difference in how they feel and how much better they sleep.
4 – Establish a sleep pattern
Try to go to bed at the same time every night and get up at the same time every day. At night, find ways to relax by taking a bath, reading, or writing in your journal. These activities allow your body to relax and prepare you for sleep.
Getting a good night’s sleep is essential not only to feeling better, but also to staying healthy. The researchers found that sleeping in a cold room improves sleep by enhancing the body’s production of melatonin. Melatonin is called a sleep hormone because it makes you sleep at night. It is also an antioxidant, so it improves your mental health, helps you fight disease, and improves your skin tone. Keeping your bedroom dark also helps with the production of melatonin.
Create good sleep habits to help your body relax and prepare for sleep. Things like avoiding blue screen devices, reading a book, and eating healthy add to your ability to sleep. Sleep is very important to your body, so why not try lowering the temperature in your bedroom tonight to get the best possible sleep?