To sleep better, stay at a good temperature!

What can the sleep weather forecast tell us today? The predictions for a good night's sleep can vary depending on the temperatures!

Of course, we are not dealing here with the meteorological subject of your nighttime sanctuary strictly speaking, but rather with the ideal temperature for your bedroom, because yes, there is indeed a cause-and-effect link between the two. So, what corresponds to a good temperature in the bedroom? How is the quality of your sleep influenced by heat or coolness in your room?

A room with a temperate climate for an optimal temperature

Despite what climate skeptics may say, it is better to avoid any untimely warming in your bedroom! Indeed, many studies tend to show that it is necessary to favor a temperate temperature, relatively cool, so as not to disturb the structure of sleep. In France, Dr. Alain Muzet recommends an ideal temperature between 16 and 18° in the bedroom (in his study "Rem Sleep and Ambient Temperature in Man") in order to “preserve sleep and maintain airway comfort.”

Moreover, a study by the National Institute of Sleep and Vigilance¹ (INSV) notably shows that “42% say they are likely to be awakened because of the temperature,” which turns out to be a fairly considerable proportion of the population for a cause that one might not necessarily imagine could play such a role in the quality of our sleep! So we have clearly understood, our dear specialists and scientists, in whom we can have full confidence, affirm it to us: the ideal temperature for sleeping is between 16° and 18°. But then, why does this famous (dream!) temperature allow us to have a beautiful and pleasant night?

Put on your nicest socks to... cool your body!

Here lies the secret of a peaceful and undisturbed night, it is in a sock! Why, you ask? Well, to be completely honest, it is not really that simple. Let's say to explain it clearly to you, your body cools down throughout the night. This phenomenon called the “circadian rhythm” is a biological rhythm that governs the functioning of the human body in cycles of about 24 hours. An American study published in 2012² (on the National Center for Biotechnology Information website) demonstrates that the temperature of the environment has direct consequences on sleep and on the circadian rhythm. Thus, the temperature of our body varies around 37°, with an oscillation of plus or minus 1.5° (see the INSV study³), and it is during the night that our body becomes coolest, around 5 a.m. to be precise. Excessive temperature in a room disrupts your body's cycle and hinders its “cooling,” and thus your sleep. And the sock in all this? We haven't forgotten it! Have you never noticed that your extremities (feet and hands) warm up when you are in bed? It's normal, your brain detects through cues (the internal clock and darkness) that it is time to sleep and sends instructions to your body so that it cools down and goes into standby mode, to recover better. Thus, the vasodilation of your extremities causes excess heat to be evacuated through your hands and feet. Hence the usefulness of socks that help your body regulate its temperature by warming your feet! It also works with a hot water bottle if you want to avoid the “love-killer”...

Some tips to have an ideal temperature in the bedroom or to cool down

Besides the now famous night sock, there are a few small gestures or tips to help you maintain a good temperature for sleeping in your bedroom. It is always easier to warm up than to cool down. While it is true that a temperature that is too high can harm your sleep, the same goes for a temperature that is too cold. In that case, heating, a good duvet, socks (we come back to them anyway!) and other cuddles (if you are two, of course!) can help you raise the temperature.

For cooler weather in your bedroom and in your body, here is a small list of tips:

• Create a draft when possible by opening windows, or use a fan
• Set the thermostat to the right temperature if you have air conditioning, the best! (between 16 and 18°)
• Use cotton sheets to promote air circulation
• Take a lukewarm shower before sleeping, it will encourage your body to lower its temperature
• Stay well hydrated

And, of course... put on your socks!

Sources :

[1] Sleep and environment, “Institut National du Sommeil et de la Vigilance”, 2013 [2] Effects of thermal environment on sleep and circadian rhythm,Kazue Okamoto-Mizuno and Koh Mizuno, “Journal of Physiological Anthropology”, 2012 [3] What environment for good sleep?, “Institut National du Sommeil et de la Vigilance”, 2013