Deep, uninterrupted sleep hinges on how the body manages heat. Research and expert guidance suggest that the best sleep occurs when the skin cools to lower temperatures, with many studies pointing to a comfortable sleeping environment around 16–19°C. This perspective comes from Dr. Maxim Novikov, a general practitioner, somnologist, and pulmonologist who leads the consulting department at the Israeli Hadassah clinic branch in Skolkovo and speaks with socialbites.ca about the cooling mechanism that supports restorative slumber.
The key takeaway is balance. A room that is cool enough to encourage cooling, yet cozy enough to feel comfortable, supports faster, smoother transitions into deeper sleep stages. Gel-infused mattresses are highlighted as a practical aid in this regard. They can help dissipate body heat, accelerate the onset of sleep, and promote higher-quality deep sleep. Dr. Novikov notes that multiple studies have found people tend to fall asleep more quickly on gel mattresses and experience more restful sleep compared with conventional bedding.
It is important to recognize that cooling is not uniform across the body. Skin regions with the highest concentration of arteriovenous shunts—pathways that rapidly shuttle heat between the body’s core and the surface—play a critical role in heat exchange. Notable zones include the palms, soles, ears, and nose. These areas drive heat loss efficiently. However, extreme cooling of these parts can sometimes hinder the ability to drift into sleep, underscoring the need for a measured approach to cooling strategies.
Dr. Novikov explains that when the sympathetic nervous system quiets down after a day of activity and stress, blood vessels tend to relax and arteriovenous shunts can constrict. As a result, the hands, feet, and ears feel cooler, while the overall blood flow through capillaries slows. If heat transfer slows too much, the body may resist falling asleep. For individuals who wake up with cold hands and feet, a simple, practical tip is to wear warm sleepwear—such as wool socks or even light gloves—to maintain comfort and support a smoother transition to sleep.
In the pursuit of optimal deep sleep, a mix of cooling and gradual warming appears beneficial. Rather than a single drastic change, many sleepers benefit from a staged approach: maintaining a pleasantly cool environment through the night and then allowing a gentle increase in temperature toward morning. One strategy favored by clinicians is to use an air conditioner with programmable hourly temperature settings. The goal is to reach the coldest, most advantageous level in the early pre-dawn hours, around 4–6 a.m., and then ease the temperature upward. This gradual warming helps the body wake more naturally and with greater energy, aligning with natural circadian rhythms.
Ultimately, the science of sleep favors a balanced temperature strategy combined with comfortable bedding choices. While cooling supports deep sleep, the body also benefits from a cozy, supportive sleep surface and considerate adjustments to the room environment. A practical, evidence-based approach involves monitoring how changes in bedding, air flow, and room temperature affect sleep quality over several nights, then making incremental refinements that suit individual comfort and climate conditions.
In addition to temperature considerations, thoughtful daily routines—regular wake times, limited late-evening caffeine, and dim lighting as night approaches—contribute to more restorative sleep. While a cooler room is a crucial factor, it works best as part of a holistic sleep plan that respects personal comfort, room layout, and the body’s natural recovery processes.