If you have sleep apnea, you probably know there are many factors that can affect the quality of your nightly rest. But did you know that your bedroom’s temperature is one of them? The right environment can help you achieve deeper and more restorative sleep, while sleeping at the wrong temperature can have the opposite effect. What exactly is the connection between temperature and sleep apnea? This blog post explains.
The Relationship Between Temperature and Sleep Quality
Most people struggle to sleep well in a hot and stuffy room. You may find that you toss and turn, wake up repeatedly, or feel groggy the next day. Studies show that humans tend to sleep best when the bedroom temperature is between 60 and 67 degrees Fahrenheit. This range aligns with how your body naturally lowers its temperature during sleep.
If your room is too warm, your body needs to work harder to reach the optimal temperature for restful sleep. This extra effort can reduce the amount and quality of restorative sleep, leaving you less refreshed in the morning. For those with sleep apnea, an overheated bedroom may worsen symptoms, making restful sleep even more elusive.
Practical Steps to Improve Your Bedroom Environment
You can create a sleep-friendly space with just a few thoughtful changes. Consider these strategies to keep your bedroom cool and inviting:
- Adjust your thermostat to maintain a temperature between 60 and 67 degrees Fahrenheit.
- Choose bedding made from natural, breathable materials such as linen, silk, or cotton. These fabrics help regulate body temperature and enhance comfort.
- Select a mattress designed to promote airflow and cooling. Some mattresses use materials that dissipate heat and keep you from overheating.
- Install energy-efficient drapes or curtains to insulate your bedroom and block excessive heat from sunlight.
- Use a fan to keep the air circulating. For extra cooling, place a bowl of ice in front of the fan to chill the airflow.
- Keep up with your prescribed sleep apnea treatment, such as using your CPAP machine or oral appliance every night. A comfortable environment can make it easier to stick to your treatment plan.
If you notice that you wake up feeling extra-tired or your sleep apnea symptoms seem worse in warmer weather, your bedroom’s temperature could be the cause! Try to adjust your sleeping environment so you can enjoy more refreshing shuteye each night.
Meet the Practice
As part of Sleep Architects, Aveni Dental Professionals partners with other experts in the field of sleep apnea to help patients achieve better quality rest. We also provide custom oral appliances that facilitate better breathing at night. If you have questions about how you can minimize your sleep apnea symptoms, we are ready to speak with you. Contact our Plymouth, MA, office at 508-217-7454.