If you’re the type of person that likes to sleep with a fan on, you might be onto something. Science tells us that the temperature of our bedrooms has a lot to do with how comfortable we feel in bed and, ultimately, how well we sleep. SleepHub shares that the ideal room temperature for sleep is anywhere from 16-24℃.
That’s why many Australians get excited when the weather turns cooler. It’s easier to keep a cool room when the weather outside is also cool. They can say good-bye to hot, stuffy nights and start getting a better night’s rest.
The winter months (and the cooler weather they bring) affect more than just temperature, though. Air quality, diet, and even our circadian rhythms and immune systems change when the nights get chilly. All of these things can also affect our sleep quality—and those changes are mostly positive ones.
So, how can you take advantage of cool weather to improve your sleep? Here are our top tips for getting the perfect night’s sleep this winter.
Your core temperature helps inform your body when it’s time to sleep. A cooler core releases melatonin―the hormone that makes you feel sleepy―and makes it easier to fall asleep. That’s why it might sound counterintuitive to take a shower or bath before bed.
But when you step out of a warm shower or a hot bath, your body starts cooling down faster. You’re giving your body exactly what it needs to sleep better at night. Aim for your shower or bath to end about 30 minutes before you’re ready to drift off to sleep.
Dropping your thermostat a few degrees at night during winter offers a couple of benefits. For starters, it gives your HVAC system a break, which can help you keep your energy bills low.
As far as sleep quality benefits, a cooler room helps you keep your core temperature low. As we mentioned, decreasing body temperature allows your body to release more melatonin and helps you fall asleep faster.
A room that’s too hot makes it harder for your brain to switch gears and know it’s time for bed. A cooler room can do the opposite.
Did you know that what you eat and drink throughout the day can affect your sleep quality? This isn’t just the case in winter but all year long.
Cooler months hold particular importance in using foods and drinks to get a better night’s sleep. More people drink warm beverages in the winter, which may help you fall asleep faster. But keep in mind that not all warm drinks are created equal.
Try to avoid anything that has caffeine close to bedtime. Many herbal teas are caffeine-free and will give you that fuzzy, cosy feeling you need to fall asleep. Some herbal blends, such as camomile and lavender, contain the amino acid glycine, which is a mild sedative that can put you at ease.
Certain foods are rich in serotonin and can help put your brain in sleep mode. For example, walnuts and peanuts boost serotonin and tryptophan—a sleep enhancer that spurs the production of melatonin—plus they contain a load of nutrients. Almonds contain magnesium and calcium and can help you feel full so your tummy rumblings don’t keep you up at night. Cherries and kiwis also contain serotonin and fibre, which can put you at ease and offer a satisfying full feeling.
It’s recommended that you eat your big meal at lunch and try to stay away from sugary foods, caffeine, and alcohol, especially in the evening.
The quality of your bed has a lot to do with how well you sleep at night. In the winter, it’s almost second nature to pile on the covers and create a toasty warm bed. But going back to the fact that a drop in your body’s core temperature tells your brain it’s time to sleep means that you won’t want your bed to be too warm, even in the winter.
A better approach is to choose bed linens that are breathable, feel good against your skin, and create an inviting environment. Luxury organic cotton is unique because it can keep you cool in the summer but also insulates against cold drafts in the winter. It’s what many call a “weatherproof” fabric, making it ideal under any conditions.
Bedsmade has the answer for luxury organic cotton sheets that stay tucked in all night to create the perfect hug for a great night's sleep. Explore the bedsmade collection today and prepare for your winter rest!