New Research Shows Optimal Bedroom Temperature Range for Older Adults’ Sleep
A recent study conducted by researchers at Harvard Medical School and the Marcus Institute for Aging Research has revealed that older adults experience the best sleep when their bedroom temperatures are between 70 and 74 degrees Fahrenheit. The study, led by Amir Baniassadi, a postdoctoral research fellow at Harvard Medical School, tracked 50 participants aged 65 and over over a 12-month period.
The researchers installed environmental sensors in the participants’ bedrooms to track nightly temperatures and asked the sleepers to wear a special finger ring monitor linked to a smartphone. The study found that sleep was most restful and efficient when the indoor night temperature ranged between 68 to 77 degrees Fahrenheit. However, the researchers observed a drop in sleep efficiency when temperatures rose above 77 degrees Fahrenheit and below 68 degrees Fahrenheit.
According to Baniassadi, the findings highlight that temperatures higher than 75 or 80 degrees Fahrenheit are detrimental to sleep and potentially harmful to health. Heat affects sleep because the body signals the brain to fall asleep by lowering its core temperature, and sleeping in a hot room disrupts this process.
The study also emphasized that older adults are more sensitive to temperature changes and often experience poor sleep compared to younger populations. They are particularly vulnerable during heatwaves, which can have a significant impact on their health.
The research, published in the journal Science of the Total Environment, contributes to the growing body of evidence that links high heat to disrupted sleep and negative health consequences. Insufficient and unrestful sleep raises the risk of various health conditions, including obesity, heart disease, and depression.
Nighttime temperatures are rising faster than daytime temperatures due to climate change, posing greater risks to vulnerable populations like older individuals and those without access to air conditioning. To mitigate the effects of high heat on sleep, the study’s lead author, Baniassadi, suggests staying hydrated, taking a shower before bed, wearing light sleepwear, adjusting the thermostat if possible, opening windows, and ensuring air conditioners are functioning correctly. Baniassadi also emphasizes the importance of society investing in heat-resilient buildings to reduce reliance on air conditioning in cities.
While the study’s small sample size limits the generalizability of the findings, Nick Obradovich, chief scientist for environmental mental health at the Laureate Institute for Brain Research, commended the study’s focus on indoor air and participants’ natural living conditions. Obradovich suggests that future research should aim for larger sample sizes to yield more comprehensive results.
The study reinforces the need for individuals and policymakers to prioritize adequate sleep and regulate indoor temperatures for optimal health and well-being.