To sleep better, stay at the right temperature!

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

Of course, we're not talking about the weather in your nighttime sanctuary here, but rather the ideal temperature for your bedroom , because yes, there is a cause and effect link between the two. So, what constitutes a good temperature in the bedroom? How does the quality of your sleep depend on how hot or cool your room is?

A room with a temperate climate for an optimal temperature

Despite the climate skeptics, it is best to avoid any untimely heating in your bedroom! Indeed, many studies tend to show that it is necessary to favor a temperate temperature , relatively cool, in order not to disturb the structure of sleep. In France, Doctor 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 the comfort of the airways ".

Furthermore, a study by the National Institute of Sleep and Vigilance ¹ (INSV) shows in particular that "42% say they are likely to be woken up because of the temperature", which turns out to be a fairly considerable proportion of the population for a cause that we do not necessarily imagine can play such a role in the quality of our sleep! We have therefore understood it well, our dear specialists and scientists, in whom we can have complete confidence, assure 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 best socks to… refresh your body!

Therein lies the secret to a peaceful, trouble-free night, it fits in a sock! Why is that, you might ask? Well, to be completely honest, it's not really that simple. Let's just say that to put it clearly, your body cools down throughout the night. This phenomenon, known as the "circadian rhythm," is a biological rhythm that governs the functioning of the human body in approximately 24-hour cycles. An American study published in 2012 ² (on the National Center for Biotechnology Information website) demonstrates that environmental temperature has direct consequences on sleep and the circadian rhythm. Thus, our body temperature varies around 37°, with an oscillation of plus or minus 1.5° ( see the INSV study ³ ), and it is during the night that our body becomes coolest, around 5 a.m. to be precise. Excessive temperature in a bedroom disrupts your body's cycle and hinders its "cooling," and therefore your sleep. And what about socks? We haven't forgotten them! Have you ever noticed that your extremities (feet and hands) get warm when you're in bed? This is normal; your brain detects, thanks to cues (your internal clock and darkness), that it's time to sleep and sends instructions to your body to cool down and go into sleep 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, which help your body regulate its temperature by heating your feet! This also works with a hot water bottle if you want to avoid the "love killer"...

Some tips for having the ideal temperature in your room or for cooling off

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 room . 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 this case, heating, a good duvet, socks (we'll come back to that anyway!) and other cuddles (if there are two of you, of course!) can help you raise the temperature.

For cooler weather in your room and in your body, here is a short 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 warm shower before going to bed, this will encourage your body to lower its temperature
• Hydrate yourself well

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

Sources:

[1] Sleep and environment , “National Institute of Sleep and 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?, “National Institute of Sleep and Vigilance”, 2013