Most scientists agree that the best room temperature for sleep is approximately 18.3 degrees Celsius, although this can vary from person to person between roughly 15.6 to 19.4 degrees Celsius. For most people, a bedroom temperature below 15.6 degrees Celsius is too cold for optimum sleep.
Definitions in science and industry
The European Pharmacopoeia defines it as being simply 15 to 25 °C (59 to 77 °F), and the Japanese Pharmacopeia defines "ordinary temperature" as 15 to 25 °C (59 to 77 °F), with room temperature being 1 to 30 °C (34 to 86 °F).
Improved Quality of Sleep
Cooler temperatures also help improve the overall quality of your sleep by allowing your body to reach its optimal core temperature more quickly and maintain it throughout the night.
4Low indoor temperatures and insulation. Cold air inflames lungs and inhibits circulation, increasing the risk of respiratory conditions, such as asthma attacks or symptoms, worsening of chronic obstructive pulmonary disease (COPD), and infection.
It's freezing outside and I usually say a good rule of thumb is less than 10 degrees Fahrenheit," Dr. Rachel Taliercio said who is Pulmonologist with the Cleveland Clinic.
As long as you feel comfortable, there are no health risks to sleeping in a colder room.
“Cool air from an open window can help people breathe better, unless the air is very dry,” Dr. Benninger says. Fans also can dry the air, but the soothing white noise may lead to better sleep.
Cold air can dry out the tissue in the throat and can cause severe irritation.
For 10 to 15°C Degrees
Good news: these temperatures are a somewhat milder form of winter - though it can feel a little cold if you're not used to it and aren't suitably dressed. At 10°C, you can afford to pull off your trendy minimal outerwear like a parka, biker jacket or leather jacket.
How cold is too cold? Below 13° - If your home is this cold, it may increase your blood pressure and risk of cardiovascular disease. 14-15° - If your home is this cold, you may be diminishing your resistance to respiratory diseases. 18° - This is the recommended night time bedroom temperature.
Ceiling fans are great at helping reduce the temperature—they can help a room feel 10 degrees cooler and use only 10% of the energy that a traditional air conditioner does, according to the NRDC. Just make sure your fan is set with the blades running counterclockwise for cooling.
Temperatures below 10 degrees
An in-between coat or leather jacket is definitely not warm enough for these kinds of temperatures. Comfy, warm coats, that's what we want during these cold months. A wool-lined coat like a puffer jacket or a winter coat would be ideal for these conditions.
Many people like sleeping in a cool room, but don't make it so cold that you wake up shivering in the middle of the night. When you're feeling sick, you might want to consider raising the temperature a little, rather than letting the thermostat drop. Just don't forget to change it back when you're feeling better.
Maintain a consistent room temperature.
Keep the temperature at a comfortable level (69F – 72F) and bundle up with blankets that can be shoved off if you begin to overheat. The humidity in the room is important too. Dry air can worsen your cold symptoms and parch your nose and throat.
The single most effective way to avoid Carbon Dioxide build-up is to keep windows open while you sleep. This allows fresh oxygen in, as well as allowing Carbon Dioxide to escape naturally. Another important factor in choosing to keep windows open at night is for temperature control or thermoregulation.
Research has found the ideal sleeping temperature is around 17 to 19 degrees Celsius. If this level can't be provided then it helps to have air flowing over your skin to help cool your body. Good ventilation with an open window can help.
This may vary by a few degrees from person to person, but most doctors recommend keeping the thermostat set between 60 to 68 degrees Fahrenheit (15.6 to 20 degrees Celsius) for the most comfortable sleep. Sleep Guidebook.
Throughout the night, your body regulates its temperature physically. You shiver to warm up if you're too cold, and you sweat to cool down. Either of these can wake you up.
High-intensity running or ski racing below -15 C can cause irreparable lung damage, says exercise physiologist who recommends three ways to prevent it.
"Cold weather can increase blood pressure and cholesterol levels, probably by constriction the skin blood vessels, which concentrates the blood and can lower the threshold for cardiovascular events." Breathing in cold air when exercising or just going from the house to the car can affect heart health in even the ...
For someone with an undiagnosed heart condition, simply breathing in cold air can lead to chest pain. During cold weather, blood vessels will constrict, which can raise your blood pressure and increase your risk of heart attack and stroke.
For example, an uncomfortable pillow or sleeping in a room that's too cold can cause a tension headache. If you're routinely waking up with this type of pain, then look at changing up your sleeping environment.
First, check for these common problems: Dirty air filter—A dirty filter restricts airflow, not letting your home get enough cool air. Closed vents—Closed vents in rooms can cause them to be hotter than other rooms. Open windows—Your conditioned air can flow out of open windows, leaving uneven temperatures in your home.