الوضع الليلي
3:32:51 
2023-08-29 
1001
A new study shows that making sure your bedroom temperature is between 20-25°C (68-77°F) at night is key to good sleep.
Researchers have discovered that sleep can be more efficient and restful for older adults within a certain temperature range.
They said sleep quality declines at higher and lower levels, highlighting the importance of making sure the bedroom is neither too hot nor too cold.
The team, from the Hinda and Arthur Marcus Institute for Geriatric Research in the US, asked 50 people aged 65 and over to wear sleep monitors for a year and a half.
The study was conducted in Boston, a coastal city with warm, humid summers and cold, windy winters, and the participants slept indoors.
The scientists collected data on 11,000 nights of sleep in total, as well as information about the participants' sleep environments.
The analysis revealed that the participants slept more efficiently when the bedroom temperature was between 20 and 25 degrees Celsius.
They were also the least anxious during this temperature range, while a temperature of 20 degrees Celsius appears to be associated with the longest sleep.
The team found a 5-10% decrease in sleep efficiency when the nighttime temperature rose to 30 degrees Celsius, and the participants were the most disturbed at this level.
Previous studies suggest that this decrease is significant enough to affect cognitive performance, stress, activity, anxiety, mood, and fatigue.
The effect on sleep was similar in magnitude to the effect of drinking alcohol in the evening or experiencing chronic pain.
Writing in the journal Science of the Total Environment, the researchers wrote: “Overall, our findings suggest an optimal temperature range in which sleep is most efficient and comfortable when the ambient nighttime temperature is between 20 and 25 degrees Celsius. Our observations point to an exciting opportunity for improved sleep.” in the elderly by creating a more comfortable home environment.
They cautioned that the findings "underscore the potential impact of climate change on sleep quality in older adults".
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