I remember when I was pursuing my masters, I had difficulty in sleeping. Usually it took me somewhere between 30 minutes to couple of hours to fall asleep. Whenever, I slept on time I used to wake up early in the morning being restlessness. I believe some of you are also suffering with the similar kind of sleeping problem, which can be due to ongoing stress in life, overburden and all the commitments you have. I visited many health forums, such as yahoo answers, web MD and found that many people are struggling to get a good night sleep, almost on daily basis. From my personal experience, I can tell you that, it feels awful being drained out of energy, the time you get out of bed. That is the reason, I wrote about quick and easy tips in my previous article that has helped me a lot in the past.
I was catching up on the health articles and I found an interesting study in New York Times that I think you will like. Yes, it is related to sleep disorder and study reveals that room temperature plays an imperative role for a good night sleep.
Studies found that in general, favorable temperature for sleep is around 60 to 68 degrees Fahrenheit, which is much cooler than I thought. Whereas temperature far below or above this optimum range can lead to restlessness. Researchers have shown that people who suffer from insomnia tend to have a warmer core body temperature than normal sleepers, just before going to bed, which was found to be one of the major drivers for the struggle to fall asleep. Therefore, body tries to reset its internal thermostat to 60-68 degree F temperature that can take couple of minutes to hours. This helps in decreasing the core body temperature and induces sleepiness.
Are there other factors than body temperature that affect sleep?
Here are few more sleep stealers beside warm temperature. As per National Sleep foundation (NSF) polls:
- People who drink >4 caffeinated beverages a day are more likely to have difficulty falling asleep.
- Those who are obese are more likely to have a symptom of insomnia.
- Adults who have daytime sleepiness at least 3 times a week are experiencing a symptom of insomnia (86%) compared to those who rarely or never have such symptoms (31%).
- This is also true for those who say sleepiness has a strong impact on their daily activities (83%) versus those who experience very little impact (44%).
- People who take >2 naps a day, report symptoms of insomnia (62%) compared to those who do not take a nap (48%).
We need about seven to nine hours of sleep a night on daily basis for a healthy and active life. The new study may prove helpful for you to get a good mood sleep, but I think jury is still out there regarding body temperatures. I have seen people sleeping like they will never wake up even at elevated temperatures of 80 F and above. Countries like India, where still significant of population can not afford air conditioners, people sleep at temperatures well above 68 F. I agree that cozier environment can aid sleeping, but it has more to do with your mental state than anything else. I encourage you to share your feedback with us if you get advantage with cold temp in your bedroom.