Best AC Temperature for Sleeping (and Other Essential Sleep Tips!)
The buzz of the modern world has had detrimental effects on many aspects of our lives, the most important of which may be sleep. The CDC recommends at least 7 hours of sleep per night, yet only 65% of adults are actually achieving this goal. The people who aren’t getting that full night’s sleep tend to experience reduced testosterone levels, slower recovery times, and a variety of other issues.
There’s more to it than just getting your 7 hours, though: the quality of sleep matters, with deep and REM sleep cycles being the most important. There are a multitude of ways to increase the quality of your sleep. Finding the best AC temp for sleeping is a great start, but keeping a consistent schedule and utilizing modern wearables will solidify your transition into blissful, reliable rest.
Optimizing the AC Temperature for Sleep
The temperature of both your body and the surrounding air can have a huge effect on sleep quality. Everybody’s perception of temperature varies, and what works for one person may not work for everyone. However, there are some universal ideas to stay aware of.
Temperature regulation relies on a host of factors and takes more than just turning down the thermostat. The best temperature for your bedroom is between 60 to 67 degrees Fahrenheit. Humans evolved to sleep outdoors, so your body tends to become sleepy when it experiences a slight drop in temperature. A period of darkness before bed amplifies this effect. Experiment with turning the thermostat down at night to find the best AC temperature for you. The slight rise in your energy bill will be worth the benefits of a better night’s sleep. To save a few dollars each month, you can try using a ceiling fan in conjunction with the thermostat.
The body’s core temperature fluctuates throughout the night, sending you into different types of sleep. According to the Sleep Foundation, a higher body temperature leads to decreased amounts of slow-wave and REM sleep. This loss is detrimental to the body, as the body is not able to fully process and recover from the previous day’s activity.
Keep It Consistent
Most experts on the subject suggest that sticking to a regular sleep schedule will make it easier to fall asleep at night. While speaking on the podcast The Peter Attia Drive, renowned sleep scientist Dr. Matthew Walker provoked this question: “You would never sit at a dinner table waiting to get hungry, so why do we lie in bed waiting to get sleepy?” This rhetorical question is full of insight; the most important takeaway is that scheduling your sleep can be beneficial, similar to the way most people eat their meals at certain times. When you go to bed and rise at the same time every day, your body begins to adjust to these patterns, creating a circadian rhythm. Creating this habit will teach your body to become tired and fall asleep at this regular time.
If you want to experience the best possible sleep, staying up late on the weekends is not recommended. Doing this makes it impossible for your body to find a circadian rhythm, which leads to the poor sleep that many people experience. Part of creating and sticking to a sleep schedule is creating healthy evening habits. It is well known that blue light causes restlessness, so watching TV or browsing on your smartphone is not recommended before bed.
Additionally, you should focus on saving the bedroom for sleep, and sleep only. When you read or look at your smartphone in bed, you are telling your body that your bed is for wakeful activities. Instead, keep it a sacred space for sleeping, so every time you lay down, your body thinks it’s time to catch some Z’s.
Tools for Better Sleep
Technology is advancing a mile per minute, leading to rapid advancements in health-tracking wearables, such as WHOOP or the Apple Watch. WHOOP is a fitness tracker and heart-rate monitor that is intended to be worn 24 hours a day. This allows it to collect a full suite of data about your body, including sleep patterns and quality.
WHOOP monitors time in bed, sleep efficiency, and disturbances. But most importantly, it tracks the four stages of sleep: slow-wave, REM, light, and awake. After collecting enough data, the WHOOP provides you with personalized sleep coaching and recommendations. If you’re interested in trying out the benefits of wearables, use my exclusive discount link for a free strap and 1 month of WHOOP.
Whether you are getting your 7-8 hours of sleep, you may still be missing out on important slow-wave or REM sleep. To increase the quality of your slumber, start by finding the best AC temperature for sleeping. You can also try creating a sleep schedule and using wearable fitness trackers. Whether you want to boost your testosterone levels improve your recovery, or feel more energetic during the day, you can’t go wrong with getting a good night’s sleep.