You already know that room temperature has a big impact on sleep and health, so how much room temperature is good?
A good, deep sleep not only refreshes your mind, but also enhances your health. And maintaining the ideal living space temperature will help you sleep better. But how much room temperature is good? Bach Khoa XANH will answer immediately for you in the following article!
firstWhat is the ideal room temperature for the body?
Deep sleep has many health benefits. And the temperature determines the depth of sleep a lot. But what is the ideal room temperature for sleep? The answer is: The best temperature for sleep will be around 18 – 20 degrees Celsius, on the advice of a doctor – Dr. Heather Wright at St. Petersburg University Louis, USA.
Maintaining a cool room temperature between 18 and 20 degrees C while sleeping has the following health benefits:
Help create deep sleep
According to sleep medicine specialist Raj Dasgupta at the University of Southern California, USA, Cool room temperatures will cause the body to secrete hormone melatonin Help stimulate a state of deep sleep. Excessive heat will prevent the release of this hormone, making it harder to fall asleep.
The hormone melatonin also plays a role in regulating menstruation, regulating mood, helping you be happy, and enhancing brain health. It is also one Antioxidants help slow down the aging process, fight cancer, protect the skin against harmful UV rays, lighten skin, fade dark spots, pigmentation.
Good for people who are losing weight
A 2014 study published in the journal Diabetes (Obesity Disease) found that maintaining a cool room temperature while sleeping stimulate the production of brown fat, limit white fat, cause weight gain. If white fat is normally stored in adipose tissue, brown fat will be burned by the body for energy and to help lose weight.
Also, according to Medical News Today, keep the room cool while sleeping increase rejection glucose which is the cause of diabetes. Therefore, Sleeping at cool temperatures reduces the likelihood of type 2 diabetes.
2Is the temperature too high or too low good?
The room temperature should neither be too high nor too low compared to the above optimum for the following reasons:
How high is the temperature?
When the temperature is too high, the body releases cortisol, a stress hormone. As a result, you will feel restless and have a harder time sleeping. Mr. Dasgupta also said High temperature will reduce rapid eye movement during sleep (REM), making it difficult for you to struggle and sleep.
How about too low a temperature?
Too low a room temperature is not conducive to sleep either. Too cold temperature makes the heart beat slower, blood vessels constrict, leading to high blood pressure, which is very harmful to health, easy to risk stroke, myocardial infarction. In addition, too low temperature also weakens the respiratory system, causing rhinitis, sore throat.
3Some notes when adjusting the room temperature while sleeping
We often use the air conditioner or cool fan to adjust the ideal room temperature for sleep. When adjusting the room temperature, keep the following in mind:
Introduce your body to the ideal temperature slowly
You may not get used to sleeping at 18-20 degrees Celsius because you are used to hot weather like Vietnam, so to avoid heat shock, please Get used to the first 25 to 27 degrees Celsius temperature, and slowly decrease it down to 18-20 degrees Celsius.
Do not leave the air conditioner for more than 4 hours
Job Using the air conditioner all night easily makes the body dry and dehydratedTherefore, you should set the timer of the machine to automatically turn off after 4 hours, then the temperature inside the room is cool enough and can be maintained until morning for you.
Use an essential oil nebulizer
When using a fan or air conditioner, the air is usually very dry, so use a nebulizer to create moisture in the air. Essential oils also help in aroma and stimulate restful sleep.
See also: How to choose essential oils for bedroom
Cover a thin blanket when you sleep
Whether it’s hot or cold, when using a fan or air conditioner while sleeping, you should add a thin blanket, especially covering the abdomen which is prone to cold. Pay attention to wear cool cotton sleepwear, absorb sweat, help the body comfortably sleep.
Do not abuse the air conditioner
If the weather outside is cool enough, you do not need to use an additional air conditioner while sleeping, you can just use a small fan to keep the temperature stable.
Open the window when you wake up in the morning
When you wake up, you should open the windows to help ventilate and receive the sun Helps to disinfect the room. At the same time, receiving the sunlight will help you feel more refreshed.
Clean fans, air conditioners periodically
Pay attention to regularly clean the fans and air-conditioners periodically to avoid the risk of dust, harmful bacteria to the respiratory system.
Hope shares of Bach Khoa XANH useful for you to practice maintaining the ideal room temperature for good sleep and enhancing health. You can also add foods that help you sleep well, such as herbal tea, warm milk, oats, bananas, honey, lotus seeds, to help you live healthy everyday!
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