It’s finally that time of year in the Midwest.
The late-summer, early fall months that everyone looks forward to: not too hot during the day, comfortably temperate in the evening and – the best part – great sleeping weather.
According to the National Sleep Foundation (NSF), 60 to 65 degrees is an ideal bedroom temperature for getting a good night’s sleep. The body’s natural sleep cycle causes a drop in body temperature in the evening, reaching its lowest temperature around 5 a.m. A cool bedroom can facilitate that temperature drop for better sleep, whereas a bedroom that’s too warm can make it more difficult to fall asleep.
The mid-60s bedroom temperature recommendation happens to coincide with Southern Ohio and Northern Kentucky’s overnight lows as we head into September. So crack open the windows and find a comfy blanket.
These three tips will help you get the best sleep of your life!
1.) Start With Fresh, Cool Air
When those late summer and early fall breezes start blowing, take advantage at bedtime. Set back the thermostat and open the windows to let some fresh air into the bedroom. Not only will the cool temperature have a positive impact on your sleep cycle, but additional research indicates that fresh air could be equally beneficial by helping to balance the bedroom’s CO2 levels.
Windows with security stops are ideal for this situation. Opening the stops sets the maximum height for the window to open, usually around 4 to 5 inches. This gives plenty of opening to let in the cool, fresh air without becoming a hazard for kids and pets, or an attraction to intruders.
2.) Put Away Electronics
We’ve been hearing for years that bringing phones, tablets, TVs, and laptops into the bedroom is interrupting our sleep. The NSF explains that blue light emitted from electronic screens disrupts our body’s circadian rhythm (the same one that drops our body temperature around bedtime). The blue light given off by electronics has been shown to delay the release of melatonin, a hormone that facilitates sleep.
3.) Incorporate an Evening Bath
Similar to having a cooler bedroom, researchers have found (paradoxically) that taking a bath about 90 minutes before bed can lower the body’s core temperature, making it easier to fall asleep and sleep better. Sometimes even a warm foot soak does the trick if a full bath or shower isn’t doable.
Don’t let painted-shut windows or inconvenient bathing spaces keep you from getting a great night’s sleep. ImproveIt can update your home with beautiful, safe windows with security stops, or give your bathroom the beauty and accessibility updates it needs with a wide selection of gorgeous baths and showers.
Call today! 855-637-2999