The intense summer heat may not be as big an issue as fall approaches, but keeping your bedroom too warm can make it hard to get the sleep you need. If you wake up with your sheets on the floor and feel exhausted, it may be too hot, which can worsen your sleep apnea symptoms. Continue reading to learn how higher temperatures can negatively impact your condition and ways to improve your nightly rest.
How Does the Heat Impact Sleep Apnea?
If you have obstructive sleep apnea (OSA), hotter temperatures can worsen your symptoms in many ways:
- Thermoregulation Interference: Your body temperature needs to drop once you fall asleep so that you can rest throughout the night. If your room is hotter, thermoregulation may be less effective, causing interrupted sleep.
- Nasal Congestion: Humidity can cause your nasal passages and airway to swell, causing you to breathe through your mouth. This can lead to dryness that may increase your risk of a sleep apnea episode.
- Dehydration: Warm temperatures can cause you to sweat and experience dehydration. This can narrow your airway and make it harder to breathe.
What is the Ideal Temperature While Sleeping?
For uninterrupted sleep, experts suggest keeping your room temperature between 60 and 67 degrees Fahrenheit. This allows your core body temperature to cool down (thermoregulation). Fragmented sleep will be replaced with a deep, restful slumber that helps you wake up refreshed.
Ways to Achieve Ideal Sleep Conditions
Need help turning your bedroom into a sleep haven? Here are some ideas to consider:
- Draw Your Curtains: Natural sunlight can heat your bedroom, so draw the curtains during the daytime so your room is cooler at night.
- Wear Comfortable Clothing: Skip the flannel and long pajamas and swap them out for cooler, lighter clothes. Also, consider using a light blanket instead of a heavy comforter while you sleep.
- Use a Cooling Pillow: You can keep your body temperature down if you invest in a cooling pillow. Many companies also offer mattresses and other types of bedding with the same goal.
- Turn on the Fan: Instead of turning the air conditioner down low, try turning on the fan. One by your bedside can help keep you cool and improve air circulation.
- Continue to Wear Your Oral Appliance: Wear your oral appliance at night to keep your airway unobstructed. Your sleep apnea treatment matters most, so don’t neglect it!
Make your bedroom the place where rest is the number one priority. By setting it up the right way, you can beat the heat and start getting the sleep you need.
About Grand Dental – South Elgin
At Grand Dental – South Elgin, Dr. Siewert and our dentists are qualified to help you get much-needed rest. With decades of experience and years of training, we can eliminate airway obstruction and improve sleep apnea symptoms over time. Struggling to wake up feeling refreshed each day? Visit our website or call us at (847) 999-0935 to schedule an appointment.