We consulted sleep experts to find out the optimal temperature for sleep, along with other ways to promote a restful night. This may be caused by evolutionary factors, holistic psychiatrist and sleep expert Ellen Vora, M.D., explains. “In the outdoor conditions in which we evolved, the temperature drops at night. That drop is part of many contextual factors that cause us to feel sleepy.” Along with lowering your thermostat, consider incorporating a mattress pad, pillows, or bedsheets with cooling technology. If you don’t have an overhead fan, consider purchasing a tower fan for your bedroom. “In the spring and fall, my favorite way to achieve the correct temperature in the bedroom is to open a window,” Vora says. But room temperature isn’t the only way to optimize your sleep. Here, three key ways to help improve your sleep hygiene. Some supplements feature additional ingredients for sleep-supporting effects. “mindbodygreen’s magnesium+ also provides two of my favorite ingredients for improving sleep quality—jujube (Chinese date) and PharmaGABA (a well-researched plant extract),” says Roundtree.*
“On the other hand, alcohol—while not a stimulant, will disrupt the quality of your sleep, making you feel more tired the next day,” says neurologist Nicole Avena, Ph.D. Instead, Moday suggests drinking calming herbal teas, like chamomile and lemon balm to promote relaxation before bed.
