Tips for a perfect sleeping climate
Restless or even awake nights are an unpleasant as well as frequent phenomenon. If you can’t get any rest in bed, you’ll not only be in a bad mood the next morning, but also suffer from increased irritability, difficulty concentrating or headaches.
This sets off a vicious cycle – the increased stress level during the day makes it even more difficult to rest in the evening. In the worst case sleep problems can lead to further complaints. These include:
- Infectious diseases due to a weakened immune system,
- a higher risk of cardiovascular and metabolic diseases,
- psychological ailments such as z.B. Depression.
But possible consequences are as manifold as possible causes. Often sleep disturbances are not based on an identifiable “illness”. It is rather an interplay of external circumstances and personal needs that determines whether we get out of bed refreshed in the morning. The right sleeping climate is particularly important here.
This term covers all factors that influence sleep in the immediate vicinity of the place where we sleep. This is not only about climatic conditions in the conventional sense. Our guide tells you what you need to pay attention to in order to create the optimal sleeping climate in your home.
The sensation of warmth can vary greatly from person to person. People with low blood pressure, which occurs for example with low body weight and in advanced age, react particularly sensitively to drafts and often suffer from cold symptoms in the feet.
People with higher blood pressure, on the other hand, quickly complain of heat and tend to sweat more. In order to avoid such discomfort and quarrels in the shared bedroom, your bedding must be tailored exactly to your individual sensitivities.
In fact, the sleeping climate depends 70 to 80 percent on the right blanket. Depending on the material and composition, a distinction is made between three variants:
These are specially designed for warm summer months with their particularly low filling volume.
Such specimens are suitable for the cooler seasons of the year. They consist of two separately quilted blankets, which are sewn together by a tape binding. Consequently, the material hugs the body more tightly and retains more heat.
If you do not want to change your equipment every six months, the combination variant offers a practical compromise. It is composed of a light and a thick blanket. Depending on the needs, they can be used separately or together.
The right cover is also essential for a pleasant sleeping climate. Accordingly, you should invest in high-quality bedding that guarantees optimal heat balance and a pleasant feeling on the skin. You can choose from different qualities of fabrics, which are recommended for different seasons of the year.
Thick fabrics with a roughened surface, such as flannel or beaver, keep you cozy and warm in winter. In contrast, lighter and smooth material such as seersucker, percale and linon will not make you sweat in summer.
Covers made of satin ensure an ideal sleeping climate 365 days a year. This all-round fabric is smooth, but at the same time cuddly and regulates heat particularly effectively.
On average, we lose about one liter of sweat per night. Therefore, our carpet pad must not only be comfortable, but above all breathable. However, there is no one right solution when choosing a mattress. Instead, there are several options depending on your personal needs. A basic distinction is made between three materials:
Mattresses with a metal spring core quickly dissipate heat and moisture. Due to their increased ventilation, they create an optimal sleeping climate for people who perspire heavily.
Foam-based models are also breathable, but at the same time provide better protection against drafts. Therefore, they are especially suitable for frosty sleeping types. When buying, make sure that the so-called “volume weight” is at least 40kg per cubic meter. The value indicates the density of the foam in question.
This material perfectly adapts to any position of the body, creating a particularly comfortable feeling of lying all night long. However, latex mattresses have a considerable weight, which makes them less easy to care for in everyday life.
In general, it should not be colder than 15° Celsius and never warmer than 18° Celsius in the bedroom. Even in winter, these values should not be exceeded. Warm heating air of 20° or more dries out the mucous membranes.
This can result in sore throats or even nosebleeds. On the other hand, with less than 15° you risk muscle tension. Therefore, you should regularly check the thermal conditions in your bedroom with the help of a thermometer.
Apart from the temperatures also the measure of air humidity plays an important role for the sleep climate. While dry air irritates the mucous membranes, too much water causes you to sweat more and consequently catch a cold.
Therefore, you should make sure to maintain an average value between 40 and 60 percent humidity in the air. This can be measured by a digital thermometer, just like the temperature.
To achieve the desired values, targeted ventilation is crucial. In summer you can do this for half an hour in the cooler evening or morning hours, in winter it is recommended to air the bed several times for short bursts of about 5-10 minutes.
This will also prevent condensation from accumulating in the room and consequently mold from forming.