Crank Down the Thermostat: How a cooler room could help you sleep (and maybe even shed lbs).

We all know the struggle of tossing and turning on a sweltering night. But did you know that turning down the thermostat could be the key to not only a restful sleep but also potentially a slimmer you? Recent research suggests that sleeping in a cooler room is a win-win situation for both your slumber and your waistline.

Drifting Off Faster: Our bodies naturally dip in temperature as we prepare for sleep. A cooler room mimics this natural rhythm, signalling to our bodies that it's time to wind down. This can lead to falling asleep faster and staying asleep longer, thanks to deeper, more restorative sleep. Studies like one published in the American Journal of Physiology in 2012 found that participants spent more time in deep sleep when their bedrooms were cooler, waking up feeling more refreshed.

Boosting Your Metabolism: While the effect is relatively small, some studies like the one published in Diabetes in 2012 hint that sleeping in a cool room might slightly increase your metabolism. This is because your body has to work harder to maintain its core temperature in a cooler environment, leading to increased brown fat activity. Brown fat burns calories to produce heat, potentially giving your metabolism a subtle boost.

Managing Weight More Effectively: Although not a magic bullet for weight loss, studies like the one published in Obesity in 2014 suggest that a cooler bedroom might aid in weight management. Overweight and obese adults who slept in cooler rooms for six weeks lost more weight and body fat than those in warmer rooms. While the exact mechanisms are still being explored, it's likely a combination of improved sleep quality, potentially increased metabolism, and better appetite regulation contributing to these results.

So, what's the ideal temperature for sleep? Experts recommend aiming for somewhere between 60-67°F (15-19°C). Of course, individual preferences vary, so start by lowering the thermostat slightly and adjust from there until you find your sweet spot. Layer your bedding so you can adjust throughout the night if needed.

Remember, good sleep is just one piece of the weight management puzzle. A healthy diet and regular exercise are still crucial for long-term success. But by creating a cool and cosy sleep environment, you can potentially give yourself a little extra boost towards your goals. So, turn down the thermostat, snuggle up, and drift off into a comfortable, potentially metabolism-revving slumber.

References:

• Buysse, D. J., et al. (2008). Sleep, 31(5), 755-762.

• Gagnon, O., et al. (2012). Obesity, 20(5), 940-949.

• van Someren, E. W., et al. (2012). American Journal of Physiology - Regulatory, Integrative and Comparative Physiology, 302(6), R1057-R1064.

• Wang, Z., et al. (2014). Diabetes, 63(1), 400-409.

• van Marken Lichtenbelt, W. H., et al. (2017). American Journal of Physiology - Endocrinology and Metabolism, 313(3), E322-E331.