Not too hot and not too cold.

What is the best temperature to sleep at night?

The bedroom environment is so important to getting a good night’s sleep and can affect the quality of sleep. In a poll run by the sleep foundation showed that cool room temperature was one of the most important factors in getting a good night’s sleep.

The best temperature to sleep in is 16 – 18. For elderly people and for younger babies and infants it is slightly higher 16 – 20, as they cannot maintain their body temperature. For safer sleep to reduce the risk of SIDs being slightly cooler is better for babies. For more information on safer sleep visit https://www.lullabytrust.org.uk/safer-sleep-advice/baby-room-temperature/ Room thermometer can keep track of the temperature so might be worth investing in one.

For women in perimenopause and menopause night sweats is caused by the change in hormones and cause discomfort night awakening.

Our body is around 37 degrees Celsius it can drop about 2 degree throughout the night. In the evening when it gets darker the body temperature starts to drop as the hormone melatonin is released. Throughout the night your body temperature will continue to fall with the lowest point early morning. If the bedroom is too hot it can affect the quality of sleep, you are more likely to wake up and feel less rested in the morning. It can make you restless and impair REM sleep. If the environment is too cold it can be uncomfortable which can cause awakenings.

As the season change the temperature also changes. Having bedding and night wear for the different seasons will help keep comfortable temperatures. In the colder temperatures using extra layers, covers, bed socks or hot water bottles near the feet can help.

To help try and keep bedroom cooler in the hot weather

· Bedding should be from natural fibres such as cotton. Light weight bedding, and covers.

· Open windows with blinds/curtains, use fans

· Keep hydrated

· Fill hot water bottles with ice put near feet – cooling feet can cool the overall body temperature

· If sharing a bed make sure its big enough for 2 people ( should be 5ft)

Some things to try for night sweats

· Keep environment cooler in the bedroom, open windows, fans

· Cool bedding and mattress, light nightwear, remove covers/sheets

· Sip cool water

· Put pillows and sheet in freezer

· Slow breathing to relax the body

Look out for more details on sensory sleep and also menopause and sleep coming soon @ starlightsleep.co.uk