Too hot or too cold Finding the most comfortable temperature to fall asleep can seem impossible Whether you're wrapped up in a thick comforter with snug pajamas to ward off the winter chill, opening the windows to cool the air, or turning on the air conditioner, it's difficult to find the right balance of temperature

Whatever the season, the temperature in the bedroom affects falling asleep The wrong bedroom temperature can disrupt the overall quality of sleep and make the next day's mood far from invigorating

So what is the magic temperature at which we should set the thermostat for a good night's sleep? And how does temperature affect our ability to fall into a deep sleep? We reveal the science behind how our bodies respond to temperature at night and how turning down the heat can help us sleep

Bedroom temperature is key to providing a comfortable zone without being too hot or too cold In addition, Silentnight's research shows that if you suffer from night sweats, you may lose 25 hours of sleep per night

The Sleep Foundation explains that an important aspect of sleep quality is thermoregulation As we fall asleep, our body temperature drops, making it easier to doze off and stay asleep when the room is cooler This is good news for all of us facing rising energy bills

A study published in the Journal of Physiological Anthropology explains that thermal environment is one of the most important factors affecting sleep: "Exposure to heat or cold increases arousal and decreases rapid eye movement sleep and slow wave sleep "Heat or cold exposure increases arousal and decreases rapid eye movement sleep and slow wave sleep The effects of the thermal environment on these sleep stages are strongly associated with thermoregulation and influence the mechanisms that regulate sleep"

The effects of the thermal environment on these sleep stages are strongly associated with thermoregulation and influence the mechanisms that regulate sleep

Furthermore, it has been emphasized that sleep disturbances not only affect daytime activities, but also have adverse health effects, including obesity, quality of life, and mortality

Therefore, much depends on the temperature of the bedroom at night

According to the Sleep Foundation, the ideal temperature for easy sleep is 60-68°F If you can achieve this temperature in your sleep environment, you are more likely to sleep efficiently and avoid nights of tossing and turning in frustration

If the temperature is too high during sleep, the amount of sleep needed to recover from fatigue is reduced, resulting in less energy upon awakening and less preparedness for the day Let's take a look at how body temperature changes during different stages of sleep

During the first stage of sleep, non-REM sleep, body temperature decreases This is thought to help induce and maintain sleep In deeper sleep, the body continues to cool down However, during REM sleep, which is dreaming, it becomes more difficult to maintain body temperature, and body temperature changes Then, as the sleep cycle nears its end, the body temperature begins to rise again, signaling the body that it is time to wake up The rise in body temperature is also related to the secretion of cortisol, a hormone that makes us feel energized

Adjust the temperature in your bedroom well in advance of time to prepare for sleep Leaving the bedding in place until you return it will cause you to wait for the temperature to adjust before falling asleep Not only will you sleep longer, but you will also be more likely to wake up in the middle of the night

However, if the house is cold, you may want to raise the thermostat temperature instead of lowering it If this is a problem and you go to bed earlier than other household members, consider investing in one of the best smart thermostats These thermostats can help you control the temperature in individual rooms while saving money on your electric bill

Claire Davis, sleep science coach and sleep editor for Tom's Guide, recommends setting your smart thermostat between 65-68°F one hour before bedtime However, if it gets too hot during the night, she recommends setting it lower

Besides controlling the thermostat, there are other ways to stay cool at night Switch to lighter bedding and breathable sheets There are also a variety of cooling mattress and pillow options that are ideal for hot weather Try the Slumbercloud Ultra Cool Pillow ($69, Amazon)

There are other ways to help you fall asleep and stay asleep longer See why decluttering your bedroom can help you sleep better