Setting your thermostat between 60 and 68 degrees will help you achieve deeper sleep.

After a long day, a good night's sleep is high on just about everyone's list of priorities. But how do you get that deep, restorative rest? According to research, the key is to lay down in a cold room. "We need melatonin to feel sleepy," Whitney Roban, PhD, advisory board member for the American Sleep Association, told GQ. "A cool room will help cool the body so that our body temperature drops quicker and our melatonin production increases."

Roban also noted that in order to get into a deep sleep, you'll want to make sure your bedroom is between 60 and 68 degrees Fahrenheit. This temperature range is said to help our bodies produce the melatonin we need to fall asleep and help us go through every stage of sleep, including the deep, slow-wave sleep that makes us feel rested. "Our bodies need to be cool to enter into this stage of sleep," she said.

woman sleeping in bed
Credit: Getty / JGI / Jamie Grill

In addition to helping you fall asleep, cooler temperatures will help you wake up feeling refreshed. "Sleeping in a cold room will help not only with the time it takes to fall asleep, but also with deep sleep so that we wake feeling rested," Roban added.

Looking to change your routine in order to get your best sleep yet? Roban recommends a few things, starting with what you're sleeping on. She suggests picking a mattress and bedding that won't trap heat. She continued by suggesting that people wear breathable clothes with cotton-based fabric, pick curtains that can block out sunlight and excessive heat, and stay hydrated with plenty of water to help you drift off.


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