Do you often find yourself lying awake in bed when it’s hot out? Generally speaking, it’s easier to fall and stay asleep when your bedroom is cool – ideally between 60 and 67 degrees Fahrenheit. It’s important to take whatever steps you can to ensure you’re getting enough rest at night, especially if you’re currently dealing with sleep apnea. Below is a closer look at the impact temperature can have on sleep and some tips that can help you stay cool in bed.
How Can Temperature Affect Sleep?
Body temperature plays a key role in your circadian rhythm. When you’re getting ready to go to sleep, your body temperature naturally goes down. But if your bedroom is too hot, it can make it more difficult for your body to reach the right temperature for sleep, thus making it harder to get a good night’s rest.
What Can You Do to Stay Cool in Your Bedroom?
The good news is that there are several steps you can follow that can make it significantly easier to stay cool at night:
- Take a Lukewarm Shower Before Bed: Your body temperature will go up during a warm shower, but it will start going down once you get out.
- Keep Your Blinds Shut: Shutting your blinds during the day blocks direct sunlight, which can make your room cooler by the time evening arrives.
- Don’t Exercise Right Before Bed: A strenuous workout can cause your body temperature to rise. As such, it’s best to get your exercise in during the afternoon rather than the evening. This gives your body plenty of time to cool off before bed.
- Drink Water: Staying hydrated is essential for keeping cool, especially when it’s hot out. Before you head to bed, it may be worth taking the time to drink a glass of water.
- Cool Your Bed Sheets: You can put your bed sheets in a plastic bag and leave them in your refrigerator for about an hour before your regular bedtime. Cooler bed sheets can help your body reach its ideal sleeping temperature sooner.
What About Sleep Apnea?
Even if you take all the right steps to stay cool at bedtime, sleep apnea can still prevent you from getting a good night’s rest if it isn’t properly addressed. In many cases, a sleep dentist can help you manage your sleep disorder with a customized oral appliance. This device can help you maintain a clear airway during the night, which lowers the frequency of the breathing interruptions that characterize sleep apnea.
Whether it involves cooling yourself off at night or pursuing sleep apnea treatment, it’s essential to take whatever steps you can to get the quality sleep that you need to operate at your best during the day.
About the Author
Dr. Kyra Chadbourne went to the State University of New York at Buffalo for her dental education, and she completed a Tufts Mini Residency program in dental sleep medicine at Tufts University School of Dental Medicine. She is currently a Diplomate of the American Board of Dental Sleep Medicine, and she provides customized oral appliances for sleep apnea. If you are looking for a way to treat your sleep-disordered breathing, you can schedule an appointment with Dr. Chadbourne at Maine Sleep Dentistry in Falmouth by visiting her website or calling (207) 878-8600.