How temperature affects your sleep quality

Sleep is one of the most important prerequisites for good health. Maintaining a consistent sleep schedule is as important as following a balanced diet, drinking plenty of water, and regular exercise. However, millions of people suffer from persistent sleep deprivation. This can lead to concentration difficulties, increased anxiety and stress, and other negative physical and mental effects. 

To prevent sleep deprivation from occurring regularly, you need to find out where the problem originates.

A major disruption to balanced sleep is a room that is too warm or too cold. An incorrect temperature can cause you to wake up during the night and not reach every phase of a complete sleep cycle.

What is the optimal sleeping temperature?

Your body temperature naturally drops at night as you prepare for sleep. Brain waves slow down as your activity decreases.

Temperatures you find not comfortable enough to sleep in keep you awake longer and prevent you from entering deep sleep.

The ideal sleeping temperature is between 15 and 20 degrees Celsius, depending on how sensitive you are to heat or cold. However, even a few degrees outside this range can cause difficulties falling asleep or staying asleep. Although you technically spend the recommended eight hours in bed, the amount of quality sleep you get is likely much less.

By raising or lowering your bedroom temperature and taking steps to improve your sleep habits, you can enhance your sleep quality, which in turn positively affects your overall health.

How to create an ideal sleeping environment

To maintain a good sleeping temperature, set the air conditioner to 18 degrees as a starting point if possible. If you do not have an air conditioner, ventilate your bedrooms properly before sleeping or draw the curtains during the day to protect the rooms from heat.

Besides changing the temperature in your room, the type of blankets and sheets you use also makes a difference. Look for moisture-wicking and breathable fabrics that keep your body temperature constant throughout the night, such as linen or the summer covers for the therapy blankets.

Additional complementary ways to ensure a full night's rest and feel fit and refreshed the next day include changing the lighting conditions. Light keeps your senses awake and makes falling asleep more difficult. Falling asleep while watching TV also keeps the mind active and makes falling asleep harder. If you need ambient noise to break the silence, try slow music or a calming sound app to create a quiet, relaxed environment.

Another way to achieve good sleep quality is to follow a nighttime routine a few hours before going to bed. When you relax your body and mind before sleeping, you are in a better position to fall asleep faster.

Limit the use of electronics, read a book, do gentle stretches, or try meditation exercises. These activities help calm the mind and signal your body that it is soon time to sleep. Including the therapy blankets in these activities is also helpful to reduce the body's stress level.

Try to include your therapy blanket in your evening ritual to make falling asleep easier. You can lie on the sofa with the weighted blanket and read a book or listen to music. The therapy blanket helps relax the body while calming the mind. Your body will find it easier to relax and prepare for sleep.

Sleep is the key to health

Since sleep is such an important part of maintaining your health, controlling your sleep behavior is crucial. Optimizing the room temperature is beneficial because you will immediately notice a difference in your nighttime comfort. Using a different cover for your weighted blanket can also help improve your temperature sensation at night. The cooling summer cover of our therapy blankets is especially suitable for people who get warm very quickly at night. Also, the linen bedding provides the best possible sleeping experience as it wicks away moisture and is also very breathable.