So what is the ideal temperature? And how to use air conditioners effectively without affecting sleep?
According to the National Sleep Organization, human body heat tends to decrease slightly in the evening - especially when starting to sleep. This is part of the natural circadian rhythm.
If the room temperature is too high or too low, this process is interrupted, causing difficulty falling asleep, staying asleep or waking up early.
Research published in the scientific journal Nature and Science of Sleep shows that sleeping environmental temperatures have a direct impact on deep sleep (stage N3 - the recovery stage of the brain).
People who sleep in cool environments (about 24°C) sleep longer in deep sleep and less interrupted than those who sleep at higher temperatures (28°C).
According to the recommendations of the US Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO), the ideal sleeping temperature to ensure good sleep is between 20 - 24°C (equivalent to 68 - 75°F).
The regulation temperature at 22°C is the optimal level for adults to fall asleep within 15 minutes.
Temperatures above 26°C or below 18°C can cause sleep to break down, affecting rest effectiveness and alertness the next day.
In particular, in the elderly or young children - those who are more susceptible to regulating body temperature - maintaining a stable regulating temperature of 23 - 24°C in the bedroom becomes even more important to limit the phenomenon of staying up late due to cold or heat.
Sleeping at room temperature suitable for your physiological condition helps:
easier to fall asleep, reduce restlessness
Extend the deep sleep period, help the body recover better
Reduce the rate of midnight vigilance, improve overall sleep quality
Stabilize your heart rate and blood pressure, support heart and nervous system health.
In addition, sleeping at too hot a temperature can cause the body to sweat a lot, causing mild dehydration, while too cold a temperature can cause blood vessels to constrict, affecting blood circulation and increasing the risk of cold.
Suggestions for using scientific air conditioners while sleeping:
Set the air conditioner to 22 - 24°C, which can increase slightly at midnight if the weather is too cold.
Use Sleep mode or self-tical off after 3 - 5 hours to save energy without affecting sleep.
Incorporate a light fan to keep the air circulating evenly, avoiding cold air flowing directly into the body.
Use a thin blanket to keep your chest and abdomen warm - areas that are sensitive to temperature.
