 Do you know what the optimal temperature and humidity are for your bedroom? If the bedroom is cold in winter, the quality of sleep will decrease, such as difficulty falling asleep or falling asleep. It’s not like “just turn on the heater and humidifier and you’ll be fine”. We will explain the guideline for setting the humidity and optimum temperature of the winter bedroom suitable for a good night’s sleep.
A bedroom temperature of 16 to 19 degrees is a guideline… A bedroom environment suitable for winter sleep
After spending time in a warm living room, going into a cold bedroom stimulates the sympathetic nervous system and wakes you up, making it difficult to fall asleep. It is said that the temperature in the bedroom in winter should be ” just enough to keep you cool with just one nightwear “, but what is the specific guideline? According to experiments, by using futons and blankets, it is said that you can sleep well at room temperatures up to 3 degrees. However, if the room temperature is low, breathing cools your lungs, causing your body temperature to drop too low, which can lead to poor sleep quality. Therefore, the room temperature for comfortable sleep is said to be in the range of 16 to 19 degrees . The temperature in the futon is more related to sleep than the room temperature . When a person enters, the temperature inside the futon rises sharply, and then stabilizes. When you are sleeping comfortably, it is kept at about 32 to 34 degrees. When the inside of the futon becomes hot, we roll over to replace the air inside the futon and lower the temperature. Also, if the futon is too cold, it will take a long time for the temperature to rise even if someone enters, making it difficult to fall asleep. In such a case, warm the inside of the futon with an electric blanket or hot water bottle in advance . However, sleeping with an electric blanket on interferes with the natural temperature changes during sleep, so switch it off when you go to sleep.
A cold bedroom is dangerous! Risk of stroke and heart attack
Keep your bedroom warm and use less nightwear and futonsDepending on the age, there are characteristics in the temperature of the bedroom that feels comfortable. Young people tend to have a higher room temperature, while older people tend to have a lower room temperature . Young people who have grown up in well-insulated homes think that their bedrooms need to be kept warm, while older people think it is a waste to keep their rooms warm while they sleep.
Elderly people wear a lot of clothes and sleep on a lot of futons instead of having a low room temperature. Some people wear more than five layers of underwear and sleepwear, and are wrapped in blankets, electric blankets, and thick futons.
From the point of view of the temperature inside the futon, the effect is the same whether you warm the room or put a lot of futons on it.
First of all, if there are many futons, they will be heavy and hinder you from tossing and turning . Tossing and turning not only adjusts the temperature and humidity in the futon, but also triggers a change in sleep stages. So, if you can’t roll over naturally, the quality of sleep will be worse .
In addition, if there is a large temperature difference between the inside of the futon and the room, the blood pressure will spike when you wake up and get out of the futon, increasing the risk of stroke and myocardial infarction . Elderly people often have high blood pressure and advanced arteriosclerosis, so be careful when getting up in the middle of the night or early morning to go to the bathroom.
Humidity in the bedroom should be around 50%. Humidification is important for creating a comfortable sleeping environment in the dry winter.
The air is very dry in winter. Especially on the Pacific side, the dryness is remarkable. By worrying about the cold and using air conditioners and electric heaters, the humidity in the room will decrease more and more.
In order to sleep comfortably, it is recommended to keep the humidity in the bedroom around 50% . If the humidity is too low and too dry, the mucous membranes of the nose and throat will be damaged and the quality of sleep will be poor. Therefore, it is necessary to adjust the humidity by using a humidifier or applying a wet towel.
However, too much humidification is also prohibited. If the amount of water in the air is constant, the humidity will increase as the temperature drops. Therefore, even if the humidity is just right when you sleep, if you sleep with the humidifier on, the humidity will be too high when the temperature drops in the early morning, and condensation may occur.
Condensation can cause mold to grow, exacerbate asthma and allergies, and cause insomnia. To avoid this, check the humidity in your bedroom with a hygrometer and turn off the humidifier when it’s not needed.