Sleep loss is a common problem for many people in the UK. With stresses from jobs, modern living and numerous electronic distractions, getting a full seven to eight hours rest a night is something most dream of. Regular poor sleep can also put a person at risk of serious medical conditions including obesity, heart disease and diabetes. Creating and maintaining the perfect sleep environment is essential in achieving the best possible quality of sleep with is vital for health and wellbeing.
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When it comes to the temperature of the bedroom, it could be the deciding factor of a good nights sleep.
In fact, the temperature of your bedroom plays an integral role in how well and how long you can sleep.
What is the perfect temperature to sleep in?
As the cold nights draw in and temperatures drop, people spend more time in their beds than they do in better weather. It’s human nature to want to sleep in when it’s cold outside. However, being too cold can hinder a good night’s sleep. What is the ideal temperature for a room in the winter and what are other tips to ensure a good night’s rest in winter?
What is the ideal temperature for the bedroom
The body’s heat peaks late afternoon and then starts to drop in the evening to prepare the body for sleep, kickstarting melatonin production.
The sleep council said: “An ideal bedroom temperature is around 16-18°C. Hot, cold and draughty rooms can seriously impact on your sleep, in particular REM sleep.
“Temperatures over 24°C are likely to cause restlessness, while a cold room of about 12°C will make it difficult to drop off.”
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Top tips for a good nights rest in winter:
- Wear night clothes such as pyjamas or a large T-shirt to keep you warm. Natural fibres such as wool, cotton or silk will keep your warmer than synthetic materials
- Layer up. Use bed socks and extra layers to get warm in bed and which can be easily removed in the middle of the night.
- Have a warm bath just before going to bed. This will greatly warm and relax the body
- Try to take some exercise with will get the circulation going to help keep the body warm
- Look for a mattress which has a “warm” side for use during the winter
- Choose a duvet with a high tog rating or use several layers of bedding rather than one single layer
- A hot water bottle is an ideal way to keep warm once in bed
Evidence also points to the benefits of having a cup chamomile tea before bedtime.
Its calming effects may be attributed to an antioxidant called apigenin, which is found in abundance in chamomile tea.
Apigenin binds to specific receptors in a person’s brain that may decrease anxiety and initiate sleep.
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