The time is now.
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| | | | I'd been sleeping horribly — waking up every hour, tossing and turning, sweating profusely. I tried taking different supplements, avoiding late-night screen time, and waiting until I was exhausted to finally hit the sheets, but it wasn't until I put the air conditioner in the window that I started sleeping better. Turns out, I was hot! | | Let's discuss how room temperature can affect your sleep and ways to cool down before bed, especially during hot summer nights. | | | | Stay cool,
Morgan Mandriota
Newsletter Editor, Healthline | | | | |
| |  | | Written by Morgan Mandriota
June 12, 2024 • 3 min read | | | | | | | |
| |  | | | What's the ideal sleeping temperature? | | Depending on where you live, the weather may be heating up, which means your house may be staying hot into the evening and night. If you notice sleep issues arising alongside the temperatures, you're not alone. According to a 2019 study, overheating during sleep can lead to side effects like trouble falling asleep, fatigue, restlessness, dehydration, and frequent wakings, as in my case.️ | | Hot weather isn't the only reason you might run hot while you sleep. While room temp and humidity play a big role, you can also be a sweaty sleeper due to the type of bedding you use, the pajamas you wear, what you do before bed, and who sleeps with you. Some medications can also affect thermoregulation.️️ | | Our internal thermostat becomes impaired while we sleep (specifically during the REM cycle), which can make it hard to thermoregulate — aka cool off in a hot room. Aiming to lower the temp in your bedroom could reduce the likelihood of overheating during the night and, ultimately, help you sleep better.️ | | So just how cool should your bedroom be, you ask? Generally speaking, 65°F (18°C) is optimal while 66°F to 77°F (19°C to 25°C) has been found to be the ideal range for older adults.️ | | If you lack central air conditioning, consider trying some of the following strategies to cool down the bedroom before you close your eyes:️ | - Take a cold shower or warm bath to lower your body temp.
- Create a cross-breeze with windows and/or fans.
- Unplug electronics that might be generating extra heat in your room.
- Use breathable, light-colored, cooling bedding materials, like linen or cotton.
- Wear a loose, soft cotton shirt and shorts or underwear for pajamas.
- Make sure your overhead fan isn't blowing hot air down toward you.
- Keep lights low or turn them off in the hours leading to bedtime.
- Install a window AC and set it to that sweet spot of 65°F (18°C).
| | | Tell us: What's your ideal AC setting for summertime sleep? Mine doesn't go by temperature, but I set it to High Cool on Max (7). Email wellnesswire@healthline.com to share. (Please note that we may use your name and response in an upcoming newsletter.) | | | | | | |
| | | | Summer breeze ... makes me feel fine 🎶 | | | | | | |  | | Windmill Air Circulator and Fan | | Windmill is one of the coolest (ha) companies creating fans and air conditioners right now. This smart fan is small yet powerful — and whisper-quiet. It connects to an app on your phone, has five speeds, and can be used as a personal fan with three speeds or an air circulator with two speeds. I keep mine on my desk in my office when I'm sweating without an overhead fan or AC in the window. | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | |
| | | | Thanks for reading! Sleep tight, and don't let the bed bugs bite.
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