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Sleep expert shares top tips on how to set up bedroom to get the best night's sleep

You might have noticed that you struggle to sleep well when it’s too hot in your bedroom.

The opposite end of the temperature scale can see you clutching on the duvet really hard or even waking up in the middle of the night to grab an extra layer.

Researchers now suggest that the temperature of your bedroom plays a “pivotal” role in your sleep quality.

A study, published in the journal Science of The Total Environment, is it safe to take tylenol or ibuprofen while breastfeeding found sleep can be most efficient and restful for pensioners when the room temperature ranges between 20 to 25° Celsius.

The American research team noted an overall trend of five to 10 percent drop in sleep efficiency as the night-time ambient temperature increased from 25 degrees to 30.

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The study also revealed “substantial” differences in the optimal bedroom temperature between individual participants.

Furthermore, the findings highlighted the potential impact of climate change on sleep quality for ageing populations.

Lead researcher Dr Amir Baniassadi said: “These results highlight the potential to enhance sleep quality in older adults by optimising home thermal environments and emphasising the importance of personalised temperature adjustments based on individual needs and circumstances.

“Additionally, the study underscores the potential impact of climate change on sleep quality in older adults, particularly those with lower socio-economic status, and supports increasing their adaptive capacity as night-time temperatures increase in cities.”

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The study looked at the link between bedroom night-time temperature and sleep quality in a sample of older people.

Using wearable sleep monitors and environmental sensors, the research team monitored sleep duration, efficiency, and restlessness over an extended period within the participants’ homes.

The study collected nearly 11,000 person nights of sleep and environmental data from 50 older adults.

Dr Baniassadi said: “Older adults often experience inadequate, restless and disrupted sleep which in turn influences many outcomes related to their health and well-being such as cognitive and physical function, mood and affect, irritability and reaction to stress, productivity, diabetes management, and risk of cardiovascular diseases.

“Indeed, poor sleep is disproportionately more common among older adults.

“Meanwhile, research on its causes has been mostly focused on physiological and behavioural factors despite evidence suggesting that the environment the person sleeps in can be as influential.”

With the findings in mind, the research team said the link between bedroom temperature and quality of sleep can be a potential target for improving slumber.

The researchers are now planning to focus on the potential impact of climate change on sleep in low-income older adults and developing interventions to optimise their environment.

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