FLASH: Proper Sleep Is Essential for Good Health
When measured subjectively, data from 765,000 Americans showed that increases in nighttime temperatures increased self-reported nights of insufficient sleep.
Other research also found that high temperatures affected multiple aspects of sleep, leading to the following:
- Worse sleep duration
- Shallow sleep
- Less sleep calmness
- Difficulty falling asleep
- Lower sleep satisfaction
Adults need an average of 7-9 hours of sleep a night, with most doing well with 8. If you have trouble achieving this time frame, or you wake frequently during the night, it is time to take steps to improve your sleep hygiene, starting with your bedroom, and temperature is a Key factor.
Sleeping in a cooler room may lead to fewer disruptions in your sleep, with the National Sleep Foundation (NSF) suggesting the ideal bedroom temperature is somewhere between 15.5 degrees C (60 degrees F) and 19.4 degrees C (67 degrees F) .
Cold exposure primarily affects the later sleep segment, when REM sleep occurs.
And, be sure you are sleeping in complete darkness, as light, even that from a night light or alarm clock, can disrupt your internal clock and your production of melatonin and serotonin, thereby interfering with your sleep.
In the morning, bright, blue light-rich Sunlight signals to your body that it’s time to wake up.
At night, as the Sun sets, darkness should signal to your body that it’s time to sleep. Ideally, eliminate EMFs (electromagnetic fields) and shut down the electricity to your bedroom by pulling your circuit breaker before bed and turning off your Wi-Fi at night.
This is just a starting point.
Other ways to improve your sleep including adopting a neutral sleeping position, going to bed earlier and considering a separate bedroom if your partner is interfering with your sleep.
If you have already addressed these issues and are still struggling with sleep, see my article Health 2019: A Good Night’s Sleep for a more comprehensive list of strategies for a better night’s rest and improved overall health.
Eat healthy, Be healthy, Live lively