Your room — by itself — can sabotage or invite great sleep.
Up to 48% of American adults struggle from insomnia (1)– and those numbers are only rising.
If you’ve ever struggled to sleep — or wake up feeling rested — consider the force of your bedroom. Is it making it harder for your body to sleep deeply?
Even for someone who has never had sleep problems, the quality of one’s sleep environment can be the difference between a faster metabolism, more energy, better digestion, and, most likely, longevity.
Now, in sick building syndrome, a room may be “sick” enough that it cannot be saved — and yet it’s still worthwhile to optimize a flawed room until another is available.
You spend, easily, 1/3 of your life in your bedroom; it’s a major player in your health, no matter who you are.
Make sure that time is of the absolute highest quality you can make it — snuff out major problems with your bedroom.
How to Optimize Your Bedroom for Sleep
Temperature | Darkness | EMF | Air Quality
For most people, a slightly cool bedroom allows melatonin levels to rise higher.
Room Temperature Is Surprisingly Important
As we mention in the Light section, heat is light.
And light always lowers melatonin — even when it’s invisible (as heat).
Therefore, heat (infrared light) lowers melatonin. This effect is less powerful than blue light in the eye, but it’s still significant.
“…Heat exposure increases wakefulness and decreases slow wave sleep and rapid eye movement sleep. Humid heat exposure further increases thermal load during sleep and affects sleep stages and thermoregulation. On the other hand, cold exposure does not [negatively] affect sleep stages…”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/
“Heat increases wakefulness.”
Other studies have found that 60-68 F is the best temperature range for melatonin production.
However, there are a few instances where a cool bedrom is not appropriate.
The Exception to the Rule — Hypothyroidism
When hypothyroid, you need a warmer room temperature — both during the day and for sleep.
In hypothyroidism, the body is struggling to produce its own heat. The body becomes extremely sensitive to cold, which acts as a signal to further conserve energy.
For example, underactive thyroid is associated with muscle and joint pain, cold intolerance, and increased anxiety, and these symptoms can contribute to sleep deficiencies.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8423342/
In hypothyroidism, you must be very cautious with cold temperatures — and for optimal sleep, keeping the body warm and toasty is the most important thing.
Your Progress — 21%