7 Benefits of Sleeping in a Cold Room: The Chilling Truth
When the sun goes down and the night falls, this is a natural indicator that it’s time to sleep – it tells our body to start releasing melatonin and we begin to feel sleepy. But what if the temperature dropping was also an indicator?
In today’s world of cozy warm homes, it’s not so obvious but I imagine it was a different story for our ancestors who lived with no heating and potentially no homes at all. They would’ve felt the cold for sure.
So, what if there are also benefits from sleeping in a cold room? Benefits that supercharge your sleep and take it to another level.
I believe sleep and diet are the 2 foundational pillars of regaining and maintaining health. If there are ways to improve any of these then I want to learn about and try them out.
Let’s dig into the validity of sleeping in a cold room to improve sleep quality and ask… What are the benefits of sleeping in a cold room?
TL;DR
- Sleeping in a cold room (60°F-67°F or 15.6°C-19.4°C) may improve sleep quality and help regulate your body temperature and circadian rhythm.
- Cool sleeping environments could potentially help you fall asleep faster, reduce night sweats, and support deeper sleep phases.
- Some studies suggest benefits for metabolism and mood – achieving a good night’s sleep in a cool room can enhance these effects.
- Finding your ideal sleeping temperature is personal – experiment to discover what works best for your sleep cycle and overall health.
The Science Behind Cold Sleep: Why Your Body Craves Cool Nights
Picture our ancestors, huddled in their caves… did they have central heating and fluffy duvets?
In her infinite wisdom, Mother Nature fine-tuned our bodies to function best in cooler temperatures at night.
You see, as bedtime approaches, your body temperature naturally starts to drop. It’s like your internal thermostat saying, “Hey, time to hit the sack!”
A cold room, on the other hand, is like a lullaby for your body. It helps your core body temperature drop more quickly, signaling your brain that it’s sleepy time. It’s Mother Nature’s way of tucking you in for the night.
But why does this temperature drop matter so much?
Well, it’s all tied to your circadian rhythm – your body’s internal clock. This 24-hour cycle governs not just your sleep-wake cycle, but also hormone production, body temperature, and even your metabolism.
But your body doesn’t just cool down on its own – it needs a little help from its environment. That’s where sleeping in a cool room comes in. By keeping your bedroom cool, you’re giving your body a helping hand in achieving that all-important temperature drop.
A comprehensive review published in the Journal of Physiological Anthropology (Okamoto-Mizuno & Mizuno, 2012) confirms that ambient temperature significantly affects sleep stages and thermoregulation during sleep.
The researchers found that heat exposure increases wakefulness and decreases slow-wave sleep and REM sleep.
But what’s the ideal sleeping temperature, I hear you ask? Don’t worry, we’ll get to that.
First…
7 Eye-Opening Benefits of Sleeping in a Cold Room
Now, let’s dive into the juicy stuff. Why should you care about sleeping in a cold environment?
1. Helps You Fall Asleep Faster
Some studies suggest that a drop in core body temperature can help initiate sleep. A review published in the Journal of Physiological Anthropology found that cooler environments may contribute to better sleep onset.
2. Improves Sleep Quality
Research indicates that a cooler temperature affects sleep stages positively. A study in Science Advances found that increased nighttime temperatures were associated with reports of insufficient sleep.
3. Supports Healthy Metabolism
While more research is needed, some studies suggest a link between cooler sleeping environments and metabolic health. A small study found that mild cold exposure might increase brown fat activity, which could potentially impact metabolism.
4. Enhances Mood and Mental Clarity
Better sleep quality has been associated with improved mood and cognitive function, and maintaining a cooler temperature in your bedroom can enhance these benefits. The National Sleep Foundation recommends a cool bedroom as one factor that may contribute to better sleep.
5. Helps Manage Night Sweats
For those experiencing night sweats, maintaining a cooler temperature might provide some relief. The North American Menopause Society suggests keeping the bedroom cool as one strategy for managing hot flashes and night sweats.
6. Supports Natural Circadian Rhythms
Temperature plays a role in regulating our body’s internal clock. A review in Frontiers in Neuroscience discusses how temperature changes can influence circadian rhythms and sleep patterns.
7. Contributes to Overall Sleep Hygiene
The Centers for Disease Control and Prevention (CDC) includes keeping your bedroom at a comfortable, cooler temperature as part of good sleep hygiene practices.
Remember, while these potential benefits are supported by some scientific evidence, individual experiences may vary. It’s always best to consult with a healthcare professional about your specific sleep needs and concerns.
What’s the Ideal Sleeping Temperature? Finding Your Cool Zone
Now, I know what you’re thinking. “Alright, I’m sold on this cold room business, but how cold are we talking here? I don’t want to wake up as a human popsicle!”
Many sources suggest an ideal temperature of 65-68°F but I can’t find any studies to justify this. So I think a little trial and error is needed here.
So, how do you find your ideal sleeping temperature? It’s time to channel your inner Goldilocks:
- Start at 65°F (18.3°C) and see how you feel.
- If you’re too cold, bump it up a degree.
- Too warm? Notch it down a bit.
- Keep adjusting until you find that “just right” temperature.
Remember, the goal is to feel comfortable under your covers, not to shiver all night. You want your room cold, not Arctic.
There’s an element of playing it by ear here but if you really want to nail down the best temperature, I suggest downloading the Sleep Cycle app or getting a wearable such as the Oura Ring or the Whoop band and test different temps and how well you sleep.
How to Create the Perfect Cold Sleep Environment
“But wait,” I hear you cry, “I don’t have a fancy thermostat!” Fear not, my warm-blooded friend. There are plenty of ways to cool down your sleep sanctuary, even without high-tech gadgets. Let’s dive in:
Cooling Techniques for Every Budget
- Embrace the fan: A good old-fashioned fan can work wonders. It not only cools you down but also provides some soothing white noise. Plus, it helps with circulating air, which can improve your sleep quality. You could go all out and opt for a Dyson Purifier Cool Fan.
- Open a window: Unless you live next to a volcano, the night air is usually cooler. Just crack a window to let in that fresh, cool breeze. It’s a simple way to lower room temperatures and promote better sleep.
- Try the “Egyptian method”: This ancient technique involves dampening a sheet or towel with cool water and using it as a blanket. As the water evaporates, it cools you down. Just be sure to protect your mattress!
- Ice pack trick: Place a frozen water bottle or ice pack at the foot of your bed. As the cool air sinks, it’ll help keep your feet cool, which can lower your overall body temperature.
- Invest in cooling pillows: These nifty inventions use special materials or gel inserts to keep your head cool all night long, helping to regulate your core temperature.
The Role of Bedding and Mattresses in Temperature Regulation
Now, let’s talk about your sleep cocoon. The right bedding can make a world of difference in regulating your body temperature:
- Breathable sheets: Opt for natural fibers like cotton, bamboo, or linen. These materials excel at moisture absorption and promote airflow, ensuring a cool and comfortable sleep environment..
- Cooling mattress toppers: If you sleep hot, a cooling mattress topper can be a game-changer. Look for ones made with gel-infused memory foam or other cooling technologies.
- Ditch the heavy comforter: In warmer months, swap out your thick comforter for a lightweight duvet or even just a sheet. This simple change can help prevent night sweats and promote better sleep.
- Consider a cooling mattress: If you’re in the market for a new mattress, look for ones designed to regulate temperature. Many modern mattresses use special materials or designs to promote airflow and prevent heat buildup.
Remember, creating the perfect cold sleep environment is about more than just the temperature on your thermostat.
It’s about creating a cool, comfortable oasis that lets your body do what it naturally wants to do – cool down for a good night’s sleep.
Understanding the Connection Between Body Temperature and Sleep Cycles
Let’s dive a bit deeper into the science of sleep and temperature. Your body’s temperature regulation is intricately linked to your sleep-wake cycle, and understanding this connection can help you optimize your sleep environment.
Throughout the day, your core body temperature fluctuates. It’s highest in the late afternoon and early evening, and lowest in the early morning hours, typically around 4 AM. This natural rhythm is part of your circadian rhythm, your body’s internal clock that regulates various physiological processes.
As bedtime approaches, your body starts to prepare for sleep. One of the key changes is a drop in core body temperature. This decrease signals to your brain that it’s time to wind down and get ready for sleep.
Melatonin, often called the sleep hormone, plays a crucial role in this process. Its production increases as your body temperature falls, helping to induce sleepiness.
Sleeping in a cold room supports this natural process. When your bedroom is cool, it’s easier for your body to lower its core temperature, promoting the production of melatonin and helping you fall asleep faster.
It also helps maintain this lower temperature throughout the night, supporting deeper, more restorative sleep.
On the flip side, if your room is too warm, it can interfere with this natural cooling process.
Your body might struggle to lower its core temperature, leading to difficulty falling asleep, more frequent wake-ups during the night, and less time spent in the crucial deep sleep stages.
So, when you’re creating your ideal sleep environment, remember: you’re not just making yourself comfortable, you’re supporting your body’s natural sleep-promoting processes.
It’s like giving Mother Nature a helping hand in ensuring you get the best possible sleep.
Common Concerns About Sleeping in a Cold Room: Debunked
Now, I know some of you might be hesitant about cranking down that thermostat. Let’s address some common worries and set the record straight:
“But won’t I catch a cold?”
Ah, the age-old myth. Despite what your grandma might have told you, cold temperatures don’t cause colds. Colds are caused by viruses, not chilly air. In fact, some studies suggest that cooler temperatures might even boost your immune system!
Research published in the Proceedings of the National Academy of Sciences found that cool temperatures can stimulate the production of certain immune cells. So, that cold room might actually be helping you fight off those pesky bugs!
“I’ll be too uncomfortable!”
I get it. The thought of a cold room might make you want to bundle up like Randy from “A Christmas Story.” But here’s the thing: the goal isn’t to make you shiver all night. It’s about finding that sweet spot where you’re comfortably cool under your covers.
Start slow. Drop the temperature a degree or two each night. Your body will adapt, and before you know it, you’ll be wondering how you ever slept in that sauna-like bedroom before.
Remember, the ideal sleeping temperature is about creating an environment where you can comfortably snuggle under the covers, not one where you’re exposed to the cold air.
“What about my energy bills?”
Good news! Lowering your thermostat at night can actually save you money. According to the U.S. Department of Energy, you can save up to 10% a year on your heating bills by turning your thermostat down 7-10 degrees for 8 hours a day.
So not only will you sleep better, but your wallet will thank you too. It’s a win for your health and your budget!
“I have trouble sleeping already. Won’t this make it worse?”
Actually, if you’re having difficulty falling asleep or staying asleep, a cooler room might be just what the sleep doctor ordered. Many people who struggle with insomnia find that cooler temperatures help them fall asleep faster and experience fewer sleep disturbances.
The key is in how our body temperature relates to our sleep cycle. As we prepare for sleep, our core body temperature naturally drops. A cool room facilitates this process, making it easier for your body to transition into sleep mode.
“What if I wake up cold in the middle of the night?”
This is a valid concern, but there’s an easy fix. Keep an extra blanket within reach. If you wake up feeling chilly, you can simply pull it over you without having to get out of bed and disrupt your sleep further.
Remember, it’s normal for your body temperature to fluctuate throughout the night. You might feel cooler in the early morning hours as your core temperature reaches its lowest point. This is actually a sign that your body is following its natural sleep-wake cycle!
“My partner likes it warm!”
Yeah, always a difficult one. If you and your partner can’t agree on the ideal sleep temperature, don’t worry. There are solutions:
- Compromise on a middle-ground temperature
- Use different blankets with varying thicknesses
- Use personal cooling or heating devices like a cooling pillow or a heated blanket
Remember, good sleep is crucial for both of you, so it’s worth finding a solution that works for everyone.
By addressing these concerns, we can see that the benefits of sleeping in a cold room far outweigh the potential drawbacks.
With a little adjustment and the right setup, you can create a sleep environment that promotes deep, restorative sleep and supports your overall health.
Practical Tips for Transitioning to a Cooler Sleep Environment
Making the switch to sleeping in a cooler room doesn’t have to be a shock to your system. Here are some practical tips to help you ease into it:
1. Gradual Temperature Reduction
Don’t dive into the deep end right away. Start by lowering your room temperature by just one or two degrees. Give your body a few days to adjust, then lower it another degree.
This gradual approach allows your body to adapt without causing discomfort.
2. Invest in Quality Bedding
The right bedding can make all the difference when sleeping in a cooler room. Look for:
- Breathable sheets: Cotton, bamboo, or linen are excellent choices.
- A warm, but not heavy, comforter: Down or down-alternative comforters provide warmth without weight.
- Moisture-wicking pajamas: These help manage night sweats if you experience them.
3. Create Temperature Zones
If you share a bed, consider creating temperature zones. Use separate blankets to allow each person to regulate their own temperature.
4. Warm Up Before Bed
Taking a warm bath or shower before bed can actually help you sleep better in a cool room. As your body temperature drops after the bath, it signals to your brain that it’s time to sleep.
5. Keep Extremities Warm
Cold feet can be a sleep disruptor. Keep a pair of warm socks nearby or use a hot water bottle at the foot of your bed to keep your feet warm without overheating the rest of your body.
6. Stay Hydrated
Proper hydration helps your body regulate its temperature more effectively. Just be sure to stop drinking water an hour or two before bed to avoid midnight bathroom trips.
The Role of Temperature in Sleep Disorders
Understanding how temperature affects sleep can be particularly important for those dealing with sleep disorders. Let’s look at a few common sleep issues and how cooler sleeping environments might help:
Insomnia
Many people with insomnia report that they “sleep hot.” A cooler room can help bring down core body temperature, potentially making it easier to fall asleep and stay asleep.
Sleep Apnea
While temperature doesn’t directly affect sleep apnea, cooler rooms can help reduce inflammation in the airways, potentially easing symptoms for some sufferers.
Restless Leg Syndrome (RLS)
Some people with RLS find that heat exacerbates their symptoms. A cooler sleep environment might help alleviate discomfort. Also, look into Magnesium supplementation – this helps me.
Night Sweats
Whether caused by menopause, medication side effects, or other factors, night sweats can significantly disrupt sleep. A cooler room temperature can help minimize these episodes.
It’s important to note that while adjusting your sleep environment can help with these conditions, it’s not a substitute for medical treatment. Always consult with a healthcare professional or sleep specialist if you’re dealing with persistent sleep issues.
Remember, the goal of sleeping in a cooler room isn’t to be uncomfortable – it’s to create an environment that supports your body’s natural sleep processes.
With a little experimentation and patience, you can find the perfect cool temperature that helps you achieve the deep, restorative sleep your body craves.
The Bottom Line: Embrace the Chill for Better Health
We’ve journeyed through the science, benefits, and practical tips of sleeping in a cold room. Now, let’s tie it all together.
Sleeping in a cooler environment isn’t just a preference – it’s a powerful tool for better health. From falling asleep faster to improving sleep quality, from boosting metabolism to enhancing mood, the benefits are clear.
Remember, the ideal sleeping temperature typically falls between 60°F and 67°F (15.6°C to 19.4°C). But everyone’s different, so don’t be afraid to experiment and find your sweet spot.
Creating a cooler sleep environment doesn’t have to be complicated or expensive. Simple changes like adjusting your thermostat, using breathable bedding, or cracking a window can make a big difference.
If you’re struggling with sleep issues, whether it’s difficulty falling asleep, night sweats, or just not feeling refreshed in the morning, giving the cold room method a try could be a game-changer.
So tonight, why not turn down that thermostat a notch or two? Your body might just thank you with the best sleep of your life.
After all, we’ve been sleeping in cool environments for millennia – it’s time to get back to our roots and let Mother Nature work her magic.
And that’s it… have a restful sleep!
FAQs
Is it good to sleep in a cold room?
Sleeping in a cool room can improve sleep quality for many people. A cooler environment may help you fall asleep faster, stay asleep longer, and experience deeper sleep phases. However, individual preferences vary, so it’s essential to find the temperature that works best for you.
What does a cold room do to your body?
A cold room can help lower your core body temperature, which is a natural part of your sleep-wake cycle. This temperature drop may promote better sleep quality, potentially affecting your circadian rhythm, melatonin production, and overall sleep patterns. However, effects can vary among individuals.
Does sleeping in a cold room boost metabolism?
Some studies suggest that sleeping in a cool room might have a positive effect on metabolism by activating brown fat. However, more research is needed to fully understand this relationship. While promising, it’s not a guaranteed method for boosting metabolism or promoting weight loss.
How cold is too cold for sleeping?
The ideal sleeping temperature varies per individual, but most sleep experts recommend a room temperature between 60°F and 67°F (15.6°C to 19.4°C). Temperatures below 54°F (12°C) might disrupt sleep and cause discomfort. Listen to your body and adjust accordingly for optimal sleep quality.