Sleeping in a Cold Room: The Pros, Cons, and Ideal Temperatures

The Pros and Cons of Sleeping in a Cold Room

When it comes to getting a good night's sleep, ambient room temperature is an important factor. Some people prefer keeping their bedrooms extremely cold at night, claiming it helps them fall asleep faster and sleep more soundly. However, sleeping in chilly conditions also has potential downsides.

This article examines the key advantages and disadvantages of sleeping in a colder environment to help you determine if it is the right choice for your sleep needs.

Pros of Sleeping in a Cold Room

Let's first look at some of the potential benefits of sleeping in a colder bedroom:

May Improve Sleep Onset

Exposing your body to cooler temperatures before bed causes your dilation blood vessels in your skin to constrict. This rapid drop in skin temperature sends signals to your brain that it's time for sleep.

Increases Deep Sleep

Research shows exposure to colder conditions at night can increase slow-wave NREM sleep, which is the deep, restorative sleep stage. This may enhance sleep quality.

Boosts Metabolic Rate

Cooler conditions increase your metabolism slightly as your body works harder to maintain its core temperature. A small rise in metabolic rate may aid weight loss.

Regulates Melatonin

Melatonin is the key sleep hormone regulated by circadian rhythms. Some research suggests that sleeping in cooler, darker rooms can increase natural melatonin production.

Fewer Night Sweats

Sleeping in a cold room can prevent or reduce night sweats, helping you stay drier and more comfortable throughout the night.

Lowers Body Temperature

A cooler core body temperature makes it easier to fall asleep and get high-quality sleep. The cold environment gently lowers your temperature.

Feels Comfortable

Some people simply find it more comfortable to sleep in chilled conditions based on their personal preference.

Cons of Sleeping in a Cold Room

While sleeping in the cold has benefits, there are also some potential downsides to consider:

Can Disrupt Sleep

If your bedroom is excessively cold, it can actually disrupt sleep by continually activating your sympathetic "fight or flight" nervous system as your body tries to warm up.

May Aggravate Health Conditions

Those with certain health problems like arthritis, Raynaud's disease, asthma, and chronic sinus issues may find cold environments irritate their symptoms.

Increases Cortisol

Being too cold at night raises cortisol levels, your main stress hormone. Elevated cortisol impairs sleep quality and can cause morning grogginess.

May Cause Muscle Tension

Shivering and tensing muscles to generate heat in a cold room can lead to stiffness, soreness, and impaired relaxation needed for deep sleep.

Contributes to Weight Gain

Being chronically cold may actually slow your metabolism over time as your body adapts. This can lead to increased appetite and weight gain.

Weakens Immune Function

Being chilled triggers chronic inflammation in the body. Over time, this taxes your immune system and makes you more prone to frequent sickness.

Increases Heart Rate

Your heart has to pump harder and faster in order to generate warmth when your body is cold. This added strain can have negative effects on heart health.

Balancing the Pros and Cons of Cold Sleep Environments

The key is finding an optimal room temperature that allows you to reap the benefits of cold exposure for sleep while avoiding the downsides of being too chilled.

Most experts recommend setting your thermostat between 60-67° F (15- 20° C) at night to facilitate healthy sleep.

Here are some tips to strike the right balance of coldness in your bedroom:

• Don't set room temperature below 60° F
• Use breathable cotton sheets and blankets
• Wear socks or slippers to stay warmer
• Have extra blankets on hand
• Take hot baths before bed
• Use a humidifier
• Place heaters in distant corners

Ideal Room Temperature for Optimal Sleep

What is the optimal temperature for sleeping well at night? Finding the right balance of warm and cool conditions in your bedroom is key for the highest quality sleep.

Let's take a closer look at the ideal room temperatures for facilitating healthy, restorative sleep and how to maintain these chilled-but-not-too-cold environments.

The Health Benefits of Cooler Sleep

Studies show that slightly cooler room temperatures around 65°F (18°C) have proven health and sleep benefits including:

• Increased slow wave and REM sleep
• Earlier sleep onset
• Enhanced melatonin release
• Deeper sleep
• Lowered inflammation

The optimal cool conditions reduce your core body temperature slightly to trigger the natural physiological changes needed for restful sleep.

Potential Risks of Very Cold Sleep Environments

However, setting your thermostat too low can also impair sleep. Frigid temperatures below 60°F (15°C) lead to:

• Shivering and muscle tension
• Increased nighttime awakenings
• Elevated cortisol levels
• Impaired immune function
• Stiffer joints and muscles

Your body has to work harder just to warm itself in very cold conditions, which disrupts sleep continuity and quality.

Finding the Optimal Balance for Cold Sleep

The sweet spot for cooler sleeping is around 60-67°F (15-20°C). This facilitates restful sleep without the downsides of extreme cold.

Tips for maintaining the ideal gently cool room temperature include:

• Use a programmable thermostat
• Limit bedding for breathability
• Wear socks or nightcap
• Use a fan or open window
• Take a hot bath before bed

With some adjustments to your environment, you can sleep cold while avoiding impaired sleep quality or health.

How Cold is Too Cold for Sleep?

While there are proven benefits to cooler sleeping conditions, extremely cold environments can actually disrupt sleep. At what point is your bedroom too cold for healthy, restful sleep?

Here's a look at how cold is too cold when it comes to sleeping, along with signs your environment has crossed the threshold into sleep-impairing frigid temperatures.

The Downsides of Extremely Cold Sleep

Research shows room temperatures below 60°F (15°C) lead to:

• Increased night awakenings
• Elevated blood pressure and heart rate
• Higher cortisol
• Shivering and muscle tension
• Weakened immune system
• Joint stiffness and pain

In essence, your body has to work too hard just to warm itself when conditions are extremely cold. This strains your cardiovascular system, metabolism, muscles, and natural sleep-wake cycles.

Signs Your Bedroom is Too Cold

Watch for these signs that indicate your sleeping environment is excessively chilled:

• You need heavy bedding to stay warm
• You have to wear multiple layers of clothing
• Your nose or feet feel icy cold
• You shiver or have muscle tension
• Your sleep is disrupted frequently
• You feel dehydrated in the mornings
• You wake up with joint pain and stiffness

Finding the Optimal Balance

The ideal temperature for sleeping is around 65°F (18°C). This facilitates restful sleep without the adverse effects of extreme cold.

To find the right balance, try:

• Setting thermostat to 60-67°F (15-20°C)
• Using breathable cotton sheets
• Wearing socks and layers
• Taking a hot bath before bed
• Placing heaters in distant corners

Tuning your sleep environment helps you sleep cold while avoiding impaired sleep quality or health issues.

Tips for Comfortable Sleep in a Cold Room

If you prefer sleeping in a chilled environment, there are things you can do to stay comfortable and avoid impaired sleep:

1. Adjust Your Thermostat

Find the right temperature balance for your room. Ideal is around 60-65° F. Turn down the thermostat gradually to avoid excessive cold.

2. Use the Right Bedding

Choose breathable cotton sheets and lightweight blankets. Layer blankets as needed for warmth but avoid overheating.

3. Wear Socks

Wearing socks helps keep the chill away from feet and allows better circulation for warming extremities.

4. Drink Warm Fluids Before Bed

Sipping a warm, caffeine-free tea before bed can gently raise your core temperature for better sleep.

5. Take Warm Baths

Relaxing in a warm bath 1-2 hours before bedtime prevents feeling too chilled under the sheets.

6. Use a Humidifier

Humidifiers add moisture back to cold, dry air to prevent dehydration, stuffiness, and breathing issues.

7. Cuddle Pets or Hot Water Bottles

Sharing body heat with pets or hot water bottles can keep you cozy without overheating.

8. Place Heaters Strategically

Situate portable heaters away from the bed to gently take the edge off room chill.

9. Keep Moving During the Day

Regular exercise and movement generates more body heat to balance out the cold room at night.

Health Risks of Being Too Cold While Sleeping

While cooler rooms can improve sleep, being too cold comes with some negative health effects to be aware of.

Poor Sleep Quality

Shivering and fighting to stay warm prevents the body from relaxing into deeper, uninterrupted sleep stages needed to feel rested.

Increased Inflammation

Being exposed to very cold air triggers chronic systemic inflammation by raising inflammatory cytokines in the body.

Higher Blood Pressure

The strain of trying to warm the body leads to constricted blood vessels and raised blood pressure.

Weakened Immunity

Chronic inflammation and stress from excessive cold tires the immune system, lowering your defenses.

Elevated Cortisol

The stress of cold elevates cortisol, which is linked to impaired cognition, anxiety, and weight gain.

Weight Gain

Being too cold frequently slows metabolism over time as your body adapts to conserve heat, contributing to weight gain.

Joint Pain and Stiffness

Cold causes joints and muscles to tighten up. This leads to constant aches and reduced mobility.

Frequent Sickness

Chilled conditions combined with run-down immunity make you more prone to picking up infections like colds and flu.

FAQs - Sleeping in Cold Rooms

Is it OK to sleep with air conditioning on?

Yes, as long as the room temperature doesn't drop below 60°F (15°C). Turn off fans blowing directly on the bed to avoid feeling chilled.

What temp is too cold for sleep?

Room temperatures below 60°F (15°C) can interfere with sleep quality. The ideal is around 65°F (18°C) for most people.

Why do I sleep better when it's cold?

Gentle cold exposure helps reduce core body temperature and trigger your natural sleep hormones like melatonin. This helps you fall asleep faster and get higher quality sleep.

Is sleeping in the cold good for your health?

Mild cooler temperatures of 60-67°F can provide health benefits like decreased inflammation and better sleep. But very cold rooms below 60°F can impair health.

How cold is too cold for babies to sleep?

Room temperature shouldn't dip below 68°F (20°C) for infants. Use extra blankets or sleep sacks to keep babies warm but avoid overheating.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.