Ideal bedroom temperature for good sleep

Vortex Air sleep experts have revealed the optimal bedroom temperature for a good night's sleep, which has to do with supporting the body's natural thermoregulation process.

Specifically, when the body prepares for sleep, the temperature will naturally drop a few degrees and maintain this level while you are falling asleep. Therefore, keeping the bedroom cool will help the body fall asleep easily and sleep better. However, if the sleeping place is too warm, you will feel tired both mentally and physically, but it will be difficult to fall asleep.

Sleep psychologists indicate that the ideal bedroom temperature for most adults is between 60 degrees F and 68 degrees F, or 15 degrees C and 19 degrees C. Everyone agrees that a dark, cool, and quiet environment is key to improving the quality of your sleep.

A study published in the journalScience TimesIt has been shown that temperatures between 15.5 and 20 degrees Celsius stimulate the production of melatonin, a hormone that promotes sleep. Bedroom temperatures higher than 21 degrees Celsius prevent the body from releasing melatonin.

It is important to note that age can slightly alter this ideal temperature point. For example, newborns may benefit from a slightly warmer room because their bodies are still developing the ability to regulate temperature effectively. Older adults, who tend to have lower levels of melatonin, cortisol, and body temperature, may need to adjust their bedroom temperature higher. In Vietnam, medical experts recommend that the air conditioning in the bedroom of older adults and newborns should be set at around 26ºC - 27ºC.

For an ideal cool bedroom, Vortex Air recommends trying to reduce the amount of heat that builds up in the room throughout the day. You should also invest in air conditioning, fans, and cooling bedding.

In addition to adjusting your room and body temperature, experts recommend that people establish healthy daily sleep habits. Avoiding caffeine late in the day and not looking at blue-light screens for a few hours before bed can help the brain slow down and the body relax.