At Restorative, we believe that quality sleep is foundational to overall health and wellness. In fact, it might just be one of the most important factors that contribute to our level of wellness. You may be surprised to know that there is ample research behind achieving quality sleep, namely how sleep temperatures impact our quality of sleep. In this article we are going to dive into some of the science behind improving sleep naturally using cool sleep temperatures.
Research shows that ideal sleep temperature for humans is between 60-70°F. This can be difficult to achieve in the temperature-controlled environments that we live in today. In times past our ancestors usually slept on the cool earth. Today, we sleep on mattresses made with man-made materials that actually reflect heat back to the body, thus increasing core body temperatures. This shift in sleeping temperatures can have profound impacts on the quality of sleep we attain.
Temperature Increases Sleep Quality
Did you know that poor sleep generally leads to weight gain, depression, and a shorter lifespan. Sleep temperature is a significant factor in promoting quality sleep. Ideal sleep temperature for humans is roughly 60 to 70°F. Just as that natural dimming of light in the evening initiates the increase of melatonin and sleep, so does a decrease in body temperature help our bodies achieve better sleep. The science shows that humans fall asleep more quickly and attain better sleep in cool environments.
When your body is in a deep state of sleep, your body does not register whether or not you were over heated or cold. Temperature registers in light sleep and REM sleep. This means if you are too hot or too cold, it may cause less restorative sleep.
Temperature Resets the Circadian Rhythm
In our modern age, we are exposed to various factors that hinder our sleep quality. Factors like exposure to artificial and blue light in the evenings, consistent temperatures in our home and work environments, and a lack of being outdoors in nature all contribute to our circadian rhythms. You see, natural triggers such as temperature variation throughout the day, natural light exposure from the sun are imperative for a healthy circadian rhythm. These factors signal to the body to have a drop in core body temperature, a significant piece to a thriving circadian rhythm.
Insomnia is a growing health concern in our culture. Studies show that 98% of individuals with insomnia did not have circadian rhythm regulation and the drop in core body temperature at night. This indicates the need to support the body’s ability to have that crucial drop in core body temperature.
Temperature Increases Natural Melatonin Production
As we’ve discussed the need for a cool sleeping environment, it is important to note that cool temperature actually stimulates the production of melatonin. Melatonin is a hormone that should naturally rise to higher levels at night to encourage sleep. The ambient and sleep environment should be between 60-68°F to encourage natural melatonin production.
Temperature Impacts Weight Management Potential
Sleeping in a cool temperature, typically around 65°F, can activate brown fat in the back of the neck. When this brown fat is activated, it breaks down glucose and fat molecules to create heat and help maintain body temperature. This activation of brown fat has the ability to create numerous beneficial metabolic changes within the body and therefore can help with weight management.
No More Night Sweats
Sleeping in warm environments or on today’s mattresses do not offer much help for night sweats. Ensuring a cool sleep environment can go a long way in preventing night sweats in men and women alike.
In fact, evidence shows that menopausal women who sleep cold at night have not only less hot flashes at night, but also significantly lowered hot flashes during the day.
The Chilipad and OOLER Sleep Systems
While decreasing ambient air temperature and the sleeping environment may help with sleep, keep in mind that our mattresses are made with products that will actually heat up our core body temperature. This makes the argument for having a cooling sleep surface such as chiliPAD or OOLER to attain optimal sleep.
In an effort to promote better sleep in our family, Dr. Kevin and Dr. Ashley came across the KRYO company , Makers of the chiliPAD and OOLER sleep systems. Both of these devices are able to cool the sleep environment so that the body can achieve all of the health benefits listed above. These are pads that go on top of the mattress and use water circulating through tiny tubes to control the temperature of the sleeping environment. While we believe that technology can be both a gift and a curse and must be kept in its proper place, this is a modern technology that we can definitely get behind! Or sleep upon ;)
ChiliPAD and OOLER sleep systems can be purchased here. Use these codes for a discount!
drashley15 for 15% off OOLER
drashley25 for 25% off chiliPAD
