If you tend to keep your bedroom temperature at about 78 degrees Fahrenheit, you may be familiar with the chilly feeling caused by sleeping in a pool of sweat.
To wake feeling restored and refreshed, sleep experts suggest that air conditioners should be set at 70 degrees or less to strike the perfect balance between comfort and energy savings.
According to Energy Star, a program run by the U.S. Environmental Protection Agency and the U.S. Department of Energy, thermostats should be kept at about 78 to 82 degrees (Fahrenheit), or 26 to 28 degrees Celsius, when you’re sleeping.
But this is causing a heated debated with sleep experts saying that too warm may actually create a frigid bedroom environment.
Sleep psychologist Michelle Drerup, PsyD, says a bedroom should be treated as a “cave,” with the temperature cooling the space to about 60 to 67 degrees.
“It should be cool, dark and quiet to enhance your sleep,” Drerup tells the Cleveland Clinic. “If your bedroom becomes uncomfortably hot or cold, you are more likely to wake up. Our bodies naturally cool during sleep to facilitate deeper rest stages, a crucial part of the restorative sleep cycle.”
In fact, a study reveals that too much “heat or cold exposure” can result in “increased wakefulness and decreased rapid eye movement (REM) sleep” – the stage we dream.
“Thermoregulation is very important for staying in restorative, slow-wave sleep stages,” says the doctor, adding that “these are the stages in which we get the most rest.”
Too hot, too cold
Let’s explore how temperature settings impact sleep quality, energy efficiency, and overall health, and the optimal choice for nighttime cooling.
Sweat and discomfort
During sleep, the body releases heat to achieve lower core temperatures. To support this process, experts recommend keeping the temperature fairly cool, promoting deeper and more restorative sleep stages.
“If your bedroom temperature is above 70 [degrees], it’s too hot,” and may cause discomfort, especially under blankets, leading to sweating and frequent tossing and turning.
“Heat is a huge disruptor for REM sleep,” Dr. Drerup says.
Sticky and uninviting
While warm might feel comfortable during the day, at night it can result in a sticky and uninviting environment.
For those living in humid climates, air conditioners set at a higher temperature may struggle to effectively dehumidify the air, leaving the room feeling damp and stuffy. This can exacerbate discomfort and even make breathing harder for individuals with respiratory issues.
Inefficient cooling
Air conditioners set to 78 degrees may take longer to create a comfortable sleep environment, particularly on hot summer nights. This can prolong cooling times, potentially increasing energy consumption and defeating the purpose of energy savings.
Health risks of overheating
Overheating while sleeping can lead to headaches, dehydration, and discomfort. Individuals with asthma or other health conditions may experience worsened symptoms.
Grumpy and groggy
Warmer environments often lead to increased restlessness and movement during sleep. This can result in difficulty falling asleep, frequent awakenings, and an overall decline in sleep quality. As a consequence, you may feel groggy and unrefreshed in the morning.
Compromised air circulation
At 78 degrees, air conditioners may not circulate air effectively, creating uneven temperatures and uncomfortable hot spots in the room.
Reduced air quality
Higher room temperatures can allow allergens and pollutants to circulate more freely, particularly if the AC’s dehumidifying function is diminished. This can worsen respiratory conditions and lower the quality of sleep.
Disruption of REM sleep
A warm room may prevent the body from reaching the lower temperatures necessary for REM sleep, a critical phase for cognitive function and emotional health. Poor REM sleep can lead to reduced focus, mood disturbances, and difficulty waking up refreshed.
Misconceptions about energy savings
While setting the AC to 78 degrees might seem cost-efficient, the energy savings are often marginal. Lowering the temperature slightly can cool the room more quickly, enabling the AC to cycle off sooner and reducing overall energy consumption.
And, if a room feels too warm for restful sleep, you may find yourself repeatedly adjusting the thermostat, which can lead to greater energy use than expected.
For optimal sleep, set your air conditioner between 60 to 67 degrees. This range helps maintain a cool and comfortable environment, supporting restorative sleep, better air quality, and energy efficiency.
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