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What is the optimal temperature in the bedroom?

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We spend a third of our lives in a horizontal position - we need an average of seven to eight hours of sleep to start the day regenerated and refreshed. But our sleep is prone to disturbances. There are a few things we can do to adjust the temperature - including the right temperature in the bedroom.

What happens in our body while we sleep?

Sleeping too little, restlessly or not at all is extremely unhealthy. If the brain cannot rest at night, it sleeps during the day. The result: We are less able to concentrate, are less productive and feel uncomfortable. But it's not just the brain that recovers at night. Shortly after falling asleep, the growth hormone somatropin repairs muscles, allows skin and hair to grow back, and heals wounds.

The optimal temperature for falling asleep

Body temperature is decisive for whether we can fall asleep peacefully or not. Like the body's own air conditioning system, our temperature rises by around one degree Celsius during the day and falls again at night. The lowest temperature is reached around 2 a.m. So that we can go into sleep mode, it has to be cool: The ideal temperature for falling asleep is between 16 and 19 degrees.

The optimal bedroom temperature

The body easily maintains its own temperature of 36 degrees within these limits. However, the following applies: everyone has their own comfortable temperature, which can change in the course of life. For example, older people need a warmer bedroom than younger people. Duvets, mattresses and sleeping clothes also help regulate our body temperature. One advantage of lower temperatures in the bedroom, however, is that every degree less saves heating energy - and is of course in the interest of the environment.

Tips for the optimal sleeping temperature in winter

Even if we love it to be cozy and warm in the cold and dark season, the bedroom temperature should be below 20 degrees in winter. However, it shouldn't get too cold - our body cannot maintain its temperature below 16 degrees. And who likes to have cold feet? It is therefore important to keep the room evenly heated, especially when it's freezing cold. Because a bedroom that is too cold needs a lot of heating energy to get back to a comfortable temperature. And in addition: Heating properly means letting as little heat as possible escape.

Here are some tips for a good night's sleep in winter:

  • Regular ventilation ensures sufficient oxygen and does not allow the walls to cool down.
  • When it gets dark you should lower the shutters and close the curtains or blinds - this way no heat can escape.
  • Thanks to an insulating mat behind the radiator, the heat is not lost through the wall.
  • The radiators should not be covered by furniture or curtains so that the heat can be distributed well in the room.

Further information on how to optimally set the room temperature in winter can also be found in our blog post “Correct heating in winter”.

Tips for the correct sleeping temperature in summer

In summer we sleep less than in winter, we are more active and we move around a lot in the fresh air. Actually something good, isn't it? But if the bedroom is too warm, the body temperature cannot drop at night. The result: We sleep restlessly and sweat.

Here's what you can do to lower the temperature in the bedroom:

  • Ventilate in the morning as long as the outside temperature does not exceed the temperature in the bedroom.
  • Roller shutters not only protect the room from the cold - in summer they serve as protection from the sun.
  • If you don't have air conditioning, you can hold a towel under water and wring it out. Hang it up in the room, put a fan behind it and the homemade air conditioning is ready. But be careful: this makes the humid and warm air even more unbearable.
  • And if nothing works, just put your pajamas in the freezer before bed.

You can also find out how to survive the hottest days of the year in our blog post “What to do against the heat”.

The ideal temperature for babies and toddlers

Many parents are afraid that their child could freeze and wrap them up thickly. But what is the best temperature in the baby's bedroom or children's room? At night, the same applies to the little ones as the big ones: The correct temperature for children to sleep is 16 to 19 degrees. During the day it can be warmer in the children's room, between 21 and 23 degrees. Before the baby overheats, you should also avoid unnecessary clothing: even if your child is sick, a diaper, underwear and pajamas are sufficient. If the baby is too cold, it usually just wakes up. It is best to check the child's temperature in the neck. In contrast, the hands and feet of children are often cool.

The optimal temperature in the bedroom when you have a cold

The warmer, the worse: If you heat too much, the risk of catching a cold increases. You should cover your arms and shoulders at night to prevent them from cooling down. But when you are sick, the humidity in the bedroom is more important than the temperature: A humidity between 40 and 60 percent is ideal. Air that is too dry causes the mucous membranes in the airways to dry out and bacteria and viruses can establish themselves. If the air is humid, however, the cilia work on the mucous membranes and carry pathogens and foreign bodies outside. However, you should be particularly careful in winter: cold air can absorb less moisture than warm air. As a solution, if you have a cold, you can put damp towels over the heater.

The right humidity in the bedroom

If you want to feel healthy and lively, the humidity before going to sleep should be slightly above 40 percent - at over 60 percent we sleep worse and therefore cannot concentrate the next day. In addition, the humidity in the bedroom increases at night due to our sweating and breathing. To release the moisture, it is sufficient to ventilate briefly in the morning. You can also regulate the humidity with the temperature in the bedroom. The warmer the air, the more moisture it can absorb. However, when the warm air hits cold walls, condensation forms.

Avoid mold in the bedroom

Condensation water is the perfect breeding ground for mites, bacteria and mold in the bedroom. If the spores get into the airways, they can trigger allergies. It is best to keep your bedroom mold-free with continuous heating, at least in the cold season. In this way, the walls do not cool down in winter and no condensation can form. In order to keep the moisture away, however, you should not forget to ventilate the room regularly. You can find out more tips and tricks on how to best avoid mold in our three-part mold series.

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