As the weather cools down during the autumn months, you may be tempted to turn up the thermostat to keep your home nice and warm. But before you do that, it’s important to remember that the temperature of your bedroom could potentially affect the quality of your sleep – and if you have sleep apnea, it could even have a negative impact on your symptoms. Here’s what you need to know about the link between temperature and your ability to get a good night’s rest.
Temperature and Sleep
When your body is getting ready to fall asleep, its temperature naturally starts to go down. Consequently, if your bedroom is too warm, you may find it more difficult to fall and stay asleep. For this reason, some people may struggle to get quality slumber during the summer or when the thermostat is set too high.
Sleep apnea is known to cause frequent awakenings throughout the night as a consequence of pauses in your breathing. High temperatures can make this problem even worse, leaving you more prone to having your sleep cycle interrupted.
How to Maintain a Good Sleeping Environment
Whether you have sleep apnea or not, it’s important to make sure that your bedroom is the ideal environment for sleep. The first step is to adjust your thermostat right before bedtime. According to experts, the temperature of the room you sleep in should be somewhere between 60- and 67-degrees Fahrenheit.
But there are other ways you can make your bedroom as sleep-friendly as possible. Here are some other steps that you may want to consider:
- Keep your bedroom clean. Get rid of any dust, dandruff, pet hair, and anything else that could potentially be affecting your ability to breathe at night.
- Put some thought into your bedding. Consider investing in sheets and blankets made out of breathable fabrics such as silk and linen.
- During the hotter months of the year, try setting up a fan next to your bed. This can help you stay as cool as possible throughout the night.
- Try switching the curtains in your bedroom. Some curtains are specially designed to help keep heat out.
In addition to making adjustments to your bedroom, you should also ensure that you’re always using your sleep apnea treatment whenever you go to bed. For many people, this means wearing a customized oral appliance that helps keep the airway open.
Don’t let sleep apnea or the temperature of your bedroom prevent you from getting quality slumber. Even seemingly small steps could ultimately end up helping you have much more restful nights.
About the Author
Dr. Kyra Chadbourne went to the State University of New York at Buffalo for her dental education. During weekends, she often provides dental screenings and treatment to service members of the United States Armed Forces. She offers various kinds of oral appliances to help her patients overcome their sleep apnea symptoms. To schedule a consultation with Dr. Chadbourne at Falmouth Dentistry, visit her website or call (207) 878-8600.