Lower the temperature to the best level for a good night's sleep

Adjusting the right temperature to sleep will help you have a good night's sleep, because if it is too hot or too humid, we will not be able to sleep. So what is the suitable air conditioner temperature for sleeping? Is there a best way to lower the temperature to sleep?

At the beginning of the evening, body temperature begins to drop in preparation for bed. This is part of the sleep cycle and it's tied to the body's circadian rhythms, i.e. the body's own regulation of sleep, appetite, mood, and other functions. The body's circadian rhythm is controlled by a set of cells in the hypothalamus of the brain known as the supraregional nucleus (SCN), also known as the circadian clock. To know what is the right temperature to sleep, first, we need to understand the body's thermoregulation mechanism.
During the day, the retina in the eye, which senses natural light, sends a signal to the SCN to tell us that we should be awake. At that time, the body will produce the hormone cortisol to help us stay awake and keep our body temperature at a normal waking level, around 37 degrees Celsius.
When the sun goes down, the eyes perceive darkness and signals to the SCN to trigger the release of the hormone melatonin, which causes feelings of fatigue and relaxation. This also causes the body's temperature to begin to drop.
When sleeping, the body will adjust itself to the appropriate temperature for sleep, which continues to decrease during the first 2 stages of the sleep cycle, including non-rapid eye movement (NREM) sleep. Body temperature will eventually reach its lowest point and stay lower for the rest of the night. Most of us will drop about 1 degree Celsius when we sleep. Before waking up, your body temperature will gradually return to normal. This will help us feel refreshed and more alert when we wake up in the morning.
However, the outside temperature can interfere with the natural thermoregulation that occurs during sleep. If the bedroom is too warm (which can be in the spring, summer and early fall) it can increase body temperature and affect sleep. Regulating the right temperature for sleep is important because our bodies are sensitive to temperature during the first two stages of NREM sleep. Therefore, we are more likely to wake up during these periods if we feel hot.

Waking up during the first 2 stages of NREM can reduce the length of time for the third stage of NREM sleep, known as slow wave sleep, as well as the fourth and final stages of eye movement sleep fast (REM). Cell repair, immune system repair, and other restorative physiological processes occur during slow-wave and REM sleep, so these two phases are key to feeling more relaxed in the morning. shining. Less time in these phases means your body can't recover as much during the night and leaves us feeling tired and less refreshed when we wake up.

Maintaining a lower body temperature during sleep is important for overall health, so we must keep our bodies cool to sleep in extreme heat by measures including before and during sleep.
2.1 Before going to sleep To have a good night's sleep, before going to sleep you need to prepare a cool, clean and ventilated sleeping space. Here are a few things you can do to create an environment with the right temperature for sleeping:
Close the curtains: Not letting sunlight into the bedroom will help keep the bedroom cool, right away. even on particularly hot days. Close the curtains in the morning and don't open them until bedtime. Some types of blackout curtains are designed to block all outside light, and are especially effective at keeping a bedroom cool in the summer and keeping cold air out when the temperature drops. Don't exercise before bedtime: Moderate exercise during the day can have many benefits for sleep, as it expends energy and helps us feel more tired at night. However, if we want to keep the body at the right temperature for sleeping, we should not exercise near bedtime because it can cause the body temperature to rise and make it difficult to sleep. Take a hot bath: Soaking in a warm bath may not sound like much on a hot night, but it can actually help cool down before bed. Hot showers are most beneficial if taken before but not close to bedtime. Body temperature will drop after leaving the bath as the body adapts to a cooler environment. Not only adjusting the appropriate temperature for sleeping, the bath also helps the body relax more to fall asleep faster. The right mattress and pillow: Bed plays an important role in helping us feel comfortable to sleep at night. Mattresses made of thick foam tend to absorb and retain body heat that would make us feel excessively warm. Other mattresses such as latex have internal ventilation holes that can provide a cooler sleep. Similarly, cooling pillows such as latex, foam, and wool pillows can help control temperatures above average to maintain the best temperature for sleeping. Bedding made from natural materials: Bed covers and pillowcases made from natural fibers such as cotton or linen are more breathable than fabrics made from polyester and other synthetic fabrics. Or bed linens made from plant-based fabrics like bamboo rayon also help cool the bed.

2.2 While sleeping Measures that you can take to stay cool and comfortable while sleeping include:
Set the air conditioner to the right temperature: Many experts agree that the temperature of the air conditioner is suitable for sleeping. It's 18.3 degrees Celsius. It may be relatively cool, but the setting will help the body maintain the temperature to sleep. However, each person has different sleep preferences and the heat range should be between 15.6 - 19.4 degrees Celsius which is reasonable for many people. Wear suitable nightwear: Some people prefer to wear pajamas or sweat when they go to bed, while others find sleeping naked or semi-naked more comfortable. Choose the right sleepwear because thick and insulated clothing can increase body temperature and cause us to overheat in bed, especially on hot or humid nights. Use a fan at the head of the bed: Even with an air conditioner on, you may still need a fan to create extra airflow to maintain the best temperature for sleeping.

Keep a glass of cool water near the bed: A glass of cool water on the nightstand can help relieve pain when we wake up with a very high body temperature. Chill the pillowcase: For extra cooling at bedtime, put the pillowcase in the freezer at night and place it on the pillow before bed. We can lower the temperature that's best for sleeping at night by preparing a cool sleeping space with cool, appropriate pillows, sheets, and comfortable bedding.
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References: sleepfoundation.org, healthline.com, webmd.com