Sleep Hygiene for the best sleep
Have you heard of sleep hygiene? It’s not about washing your bed sheets on a regular basis (though, you should). It’s all about finding the best ways to get consistent, quality sleep by forming a healthy routine and optimizing your sleeping environment.
Sleep hygiene deals with everything from caffeine intake to light exposure to exercise. One of the most important factors on the list is the temperature of your sleeping environment.
If your bedroom is too hot, you’re tossing and turning all night and waking up in a puddle of sweat. Too cold, and shivering prevents you from achieving deep, restful sleep.
The body expends lots of energy trying to reach an ideal temperature, so by helping it get there you can prevent those restless, exhausting nights.
Ideal Sleeping Temperatures
Everyone has a preference when it comes to temperature, and you should stick with whatever heat level gives you the most restful sleep. But the general rule of thumb for sleep hygiene is to opt for cooler temperatures over warmer, typically somewhere between 60-67°F.
This helps with a couple things:
- The body goes through normal temperature fluctuations throughout the day, naturally cooling off around nighttime. By creating a cooler environment, you can encourage natural feelings of tiredness and get to sleep fast.
- You get more restful sleep throughout the night when your body doesn’t have to waste energy regulating temperatures. This lets you wake up feeling fully restored and refreshed.
How To Control Temperatures
It can be difficult to find and maintain the perfect temperature for your best sleep. It’s a lot easier with a programmable thermostat that can deliver precise temperatures to any room in your house. The Aprilaire Wi-Fi Thermostat lets you control heating and cooling using your smart phone or the wall-mounted digital control panel.
You can program it to automatically lower temperatures around bedtime and raise them when you wake up. That means you don’t even have to think about creating an ideal sleep environment. You can just enjoy it.
Air quality is another aspect to consider when creating your ideal sleeping environment. An air purifier can help you fall asleep fast and wake up feeling refreshed by removing allergens and irritants from the air.
So stop dealing with a stuffy nose as part of your morning routine. Program an “Air Cleaning” cycle for about an hour before you go to bed and you’ll breathe in fresh air throughout the night.
Prefer some white noise as you doze off? Schedule the Event-Based Air Cleaning schedule for whenever you typically go to bed, and the pleasant hum of the air purifier will help dampen noises that might otherwise disturb your sleep.
Source: National Sleep Foundation