To sleep well and lose weight at the same time, the optimal room temperature should be quite cool, between 15°C and 20°C. Temperatures well above or below this range can cause restlessness. Thermoregulation, your body’s heat distribution system, is strongly linked to sleep cycles.
The simple act of lying down can induce drowsiness by redistributing your body heat from the trunk to the peripheries. Lack of sleep has almost the same effect on your immune system as physical stress or illness. This partly explains why lack of sleep is linked to an increased risk of many chronic diseases.
Good quality sleep is therefore essential for your health. When you sleep, your core body temperature drops to its lowest level of the day, usually about four hours after you fall asleep. Research has shown that insomniacs generally have a warmer body temperature than other sleepers before bedtime, which increases wakefulness and difficulty falling asleep.
Sleep in a cool room
Amazing research suggests that sleeping in a cool bedroom has significant benefits when it comes to burning calories and fat. Even a slight reduction in room temperature helps your body “burn calories and get rid of excess blood sugar,” thanks to your body’s brown fat. Brown fat generates heat helping you burn calories, and that’s why it’s been studied as a tool for weight loss, healthy metabolism, and more.
The more brown fat you have, the better because there are direct correlations between your level of activated brown fat and optimal metabolic markers. People with more brown fat have faster metabolism, better blood sugar control and better insulin sensitivity when exposed to low temperatures. As you age, your brown fat activity decreases, which helps explain why we gain weight as we age. A little advice by the way, ditch your pajamas to improve your sleep and activate weight loss. If you wear too much sleepwear, your body may struggle to regulate its temperature and therefore draw on fat to maintain your body temperature.
Eur J Endocrinol. 2010 Dec;163(6):863-72. doi: 10.1530/EJE-10-0627. Epub 2010 Sep 8. Celi FS1, Brychta RJ: Minimal changes in environmental temperature result in a significant increase in energy expenditure and changes in the hormonal homeostasis in healthy adults.Eur J Endocrinol. doi: 10.1530/EJE-10-0627.