\t\t\t<\/p>\n \t\t\t\t\t\t <\/p>\n \tRelated story \t\t\t\t\t<\/p>\n \t\t\t\t\tDermatologists Say Yellow Stains on Your Pillow Are a Warning Sign, and Here’s What They Mean\t\t<\/p>\n <\/span><\/p><\/div>\n \t\t<\/a><\/p>\n<\/article>\n \t \n\t\u201cFor most people, the ideal range is having the thermostat set between 60 and 67 degrees Fahrenheit for the most comfortable sleep,\u201d Dr. Michelle Drerup<\/a>, a sleep psychologist at Cleveland Clinic, told AccuWeather<\/a>.<\/p>\n \n\tAccording to Sleep Foundation, your core body temperature begins dropping about two hours before sleep, around the same time your body releases melatonin (a hormone that helps regulate sleep). To cool down, your body sends more blood to the skin of your hands and feet so heat can escape. If your bedroom is too warm, your body has a harder time cooling down.<\/p>\n \n\t\u201cThe science behind ideal room temperature being around 65 degrees relates to your body\u2019s internal temperature regulation for sleep,\u201d Dr. Drerup told Scary Mommy<\/a>.<\/p>\n \n\tA heavy comforter can leave you too warm even if you haven\u2019t changed the thermostat. Sleep expert Kent Smith told GoodRx<\/a> that \u201cone of the most common reasons people wake up in the middle of the night is because their bedroom is too warm or they are using too heavy of a blanket.\u201d<\/p>\n \n\t\u201cYour core body temperature needs to lower slightly as you fall asleep, which can become harder if a room is stuffy or too hot,\u201d Dr. Hussain Ahmad told Tom\u2019s Guide<\/a>.<\/p>\n \n\tYour sleep changes throughout the night, too. According to Sleep Foundation<\/a>, you move through light sleep, deep sleep, and REM sleep in cycles that average about 90 minutes. Most deep sleep happens in the first half of the night, while REM periods get longer toward morning. You\u2019re easier to wake during lighter sleep, so being too hot may be enough to wake you.<\/p>\n \n\tThat doesn\u2019t mean your thermostat explains every <\/em>3 a.m. wakeup (or that overheating happens at a specific hour), but if you\u2019re sweaty or kicking off the blankets, overheating could be part of the problem.<\/p>\n \n\tNot necessarily \u2014 68\u00b0F falls within Sleep Foundation\u2019s recommended range. But winter thermostat guidance covers more than sleep. The U.S. Department of Energy recommends 68\u00b0F<\/a> while you\u2019re home and awake, and BKV Energy<\/a> describes 68 to 70\u00b0F as a general winter comfort range.<\/p>\n \n\tIf you keep the house closer to 70\u00b0F all night, you\u2019re above the 60-to-67\u00b0F range many sleep experts recommend. You don\u2019t have to give up a comfortable daytime setting, but you may need a different one for bed, especially if you\u2019re waking up hot.<\/p>\n \n\tKeep your usual daytime setting, then lower it at bedtime. Try 65\u00b0F to start and adjust within the 60-to-67\u00b0F range for comfort. If you have a programmable thermostat, schedule the nighttime change so you don\u2019t have to remember it.<\/p>\n \n\tIf that\u2019s too cold for your housemates, start with your bedding. Swap the heavy comforter for a lighter blanket or use layers you can remove during the night.<\/p>\n \n\tColder isn\u2019t always better, though. Dr. Hana Patel, an NHS GP and resident sleep expert for Time4Sleep, warned in Tom\u2019s Guide<\/a> that overly cold rooms can lead to \u201cchest infections and cold-related illnesses, especially for vulnerable people.\u201d Keep everyone\u2019s health and comfort in mind before lowering the heat.<\/p>\n \n\tYou don\u2019t need to change everything at once. Try a slightly cooler setting or a lighter blanket tonight and see whether you\u2019re more comfortable by morning.<\/p>\n<\/p><\/div>\n![\"Dermatologists](\"https:\/\/www.sheknows.com\/wp-content\/themes\/vip\/pmc-sheknows-2020\/assets\/public\/lazyload-fallback.gif\")
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\n<\/section>\n<\/p>\n\n\t\tWhy Do You Keep Waking Up at 3 a.m. in Winter?\t<\/h2>\n
\n\t\tIs 68\u00b0F Too Warm for Sleep in Winter?\t<\/h2>\n
\n\t\tHow to Keep Your Bedroom Cooler in Winter\t<\/h2>\n