Better ZZZs: Most Restful Sleep Temperature Range Revealed

Enhancing Restful Sleep: Optimal Range of Bedroom Temperature for Older Adults Unveiled

A recent study has unveiled the optimal temperature range for achieving the most restful sleep among older adults. The research highlights that maintaining bedroom temperatures within the range of 68 to 77 °F is conducive to optimal sleep efficiency, while sleep quality diminishes as temperatures rise beyond this range. Moreover, the study underscores the crucial role of the sleeping environment and raises awareness about the potential ramifications of climate change on the quality of sleep for the elderly population.

The study places significant emphasis on the impact of nighttime ambient temperature on the quality of sleep experienced by older adults. The findings assert that the most effective and rejuvenating sleep for this demographic is achieved when the ambient temperature within the bedroom falls within the 68 to 77 °F spectrum.

An overarching pattern was discerned through the study’s observations: a discernible decline of 5-10% in sleep efficiency as the nighttime ambient temperature escalates from 77°F to 86°F. Remarkably, the research also unveils marked variations in the optimal bedroom temperature that best suits individual preferences and needs.

Lead researcher Amir Baniassadi, PhD, from the Hinda and Arthur Marcus Institute for Aging Research at Hebrew SeniorLife and Harvard Medical School, commented on the results, emphasizing that these findings underscore the potential to enhance sleep quality for older adults by strategically optimizing the thermal conditions within their living spaces. Baniassadi also accentuated the importance of customizing temperature adjustments based on individual requirements and circumstances.

Furthermore, the study sheds light on the potential repercussions of climate change on sleep quality among older adults, particularly those with limited socioeconomic resources. The research advocates for bolstering adaptive capacity among this demographic, especially as nocturnal temperatures increase across urban centers nationwide.

Study Specifics and Noteworthy Discoveries

The research, conducted longitudinally and observationally, delves into the connection between nighttime bedroom temperature and sleep quality among a representative sample of older adults living in communities. By employing wearable sleep monitors and environmental sensors, researchers meticulously tracked sleep duration, efficiency, and restlessness over an extended period within participants’ residences, while effectively controlling for potential variables that could confound the results. The study encompasses data from nearly 11,000 person-nights of sleep and environmental observations, collected from a cohort of 50 older adults. The relationships between variables exhibited primarily nonlinear patterns, and significant variations were observed among different subjects.

The comprehensive findings have been published in the article titled “Nighttime ambient temperature and sleep in community-dwelling older adults,” featured in the Science of The Total Environment journal. The authors of the research include Amir Baniassadi, Brad Manor, Wanting Yu, Thomas Travison, and Lewis Lipsitz, all affiliated with the Hinda and Arthur Marcus Institute for Aging Research at Hebrew SeniorLife and Harvard Medical School.

The Broader Context of Sleep Among Older Adults

Sleep-related challenges are prevalent among older adults, often leading to insufficient, fitful, and disrupted sleep. These sleep disturbances have far-reaching implications on various aspects of health and well-being, such as cognitive and physical functioning, mood regulation, stress response, productivity, diabetes management, and susceptibility to cardiovascular ailments. Notably, inadequate sleep disproportionately affects the elderly population. Despite this, research into the causes of sleep disturbances has primarily centered on physiological and behavioral factors, neglecting the potentially influential role of the sleep environment.

Consequently, although numerous medical and behavioral interventions have been devised to ameliorate sleep-related outcomes, the potential impact of environmental interventions has been relatively overlooked. Within this context, the correlation between ambient temperature within one’s home and sleep quality among older adults emerges as a promising avenue for enhancing sleep. This realization prompted researchers to embark on this study. The authors intend to continue their investigations by focusing on the potential effects of climate change on the sleep patterns of economically disadvantaged older adults and by developing interventions aimed at optimizing their sleep environments.

Citation: “Nighttime ambient temperature and sleep in community-dwelling older adults” by Amir Baniassadi, Brad Manor, Wanting Yu, Thomas Travison, and Lewis Lipsitz, 19 July 2023, Science of The Total Environment.
DOI: 10.1016/j.scitotenv.2023.165623

It is important to note that this study received support from the TMCITY foundation, and Baniassadi’s work was further facilitated by a T32 fellowship granted by the U.S. National Institute on Aging (T32AG023480).

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• Science of The Total Environment
• Hinda and Arthur Marcus Institute for Aging Research at Hebrew SeniorLife
• Harvard Medical School
• TMCITY Foundation
• U.S. National Institute on Aging