People’s temperature preference is very different, says sleep doctor Tuuliki Hion. However, less than 12 and more than 24 degrees in the bedroom can already disturb sleep. It is preferable to sleep in a room with a temperature around 18 degrees.
“The ideal temperature range for most people is believed to be between 18 and 21 degrees, and in some sources, between 16 and 18 degrees,” Hion told “Television.” 18.3 or 18.6 degrees are mentioned as the best average in studies. According to the sleep doctor, it is also important to have fresh air in the bedroom.
However, this does not mean that it is advisable to sleep with the window open in winter. Although people have very different preferences regarding temperature, according to the sleep doctor we can talk about temperatures that disturb sleep. Namely, night sleep can have microinterruptions at temperatures below 12 degrees and above 24 degrees. “In studies conducted, those who sleep without blankets are more easily disturbed by cold than heat,” Hion pointed out.
Stove heating is the most natural
According to Tuuliki Hion, the body begins to emit heat in the evening before falling asleep. “Our hands and feet become warm. This is because the inside of the body begins to cool and we emit heat through dilated blood vessels,” she reasoned. She also suggests that warm hands and feet are important for falling asleep, because when these parts of the body become cold, it is difficult to fall asleep.
A person’s body temperature and state of alertness change together throughout the day. The human body is warmer in the evening and cooler in the early morning. “Typically, body temperature drops from the time you are most awake in the evening until five in the morning,” Hion explained.
According to the sleep doctor, sleeping in the cool can be natural for a person. “If you study the tribes that live in Africa today, that live like humans once did, they wake up in the morning when it’s cooler. Then they work, and at noon, when it’s hot, they go into the shade again,” he has respect.
Therefore, a room with a uniform temperature is not at all a natural environment for a person. “In this sense, stove heating—a room heated during the day that cools during the night—can be very natural,” Hion noted. If you live in an apartment with central heating, you could also lower the temperature at night, down to around 18 degrees. You may also have blankets of different thicknesses at home, which you can put on and remove during the night as needed.
Waking up a few times during the night is normal, according to Hion. “A person doesn’t remember all the times, but we move, we turn, we move even more times during the night,” she described. If a person wakes up more than 5-6 times because the room is too cold or too hot, according to the sleep specialist, this is already a lot.
“However, the most important thing is adequate sleep: seven to nine hours for adults, eight to 10 hours for teenagers, more than 10 hours for younger children and 13 hours for children aged three to five “, he listed.
Source: “Terevisione”. Asked by: Katrin Viirpalu.
2024-01-18 09:21:00
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