Don's Home Health Sleep Contact


See also Sleep Aids

Sleep Problems in the Elderly
Web sites include the American Sleep Disorders Association (,
 the National Sleep Foundation (
 and Sleep Home Pages (

A short afternoon nap (<30 min.) improves alertness in the afternoon.
Afternoon alertness was better than morning alertness after a nap and
worse if they took no nap.
Some say you can nap for up to 1 hour.
Source: Horoshima Univ Study. Tamaki, Shirota, Hayashi, Hori Students who took a 15 min. nap after lunch had fewer errors on a logical reasoning test and were more alert compared to when they did not nap. However, memory test scores were only slightly better. Source: Takahashi, M. and Arito, H., Maintenance of alertness and performance by a brief nap after lunch under prior sleep deficit, Sleep, 23:813-819, 2000. Summary at
Sleep Trackers
Types of sleep
UP3: The world's most advanced tracker - The Jawbone Blog
The suggested bedroom temperature should be between 60 and 67 degrees Fahrenheit for optimal sleep.
If your room is cool, rather than warm, it will be much easier to shut your eyes for the night. Thermostat settings far lower or higher than what's recommended could lead to restlessness and can also affect the quality of [sleep_term id="1219"], the stage in which you dream.

If you're still a troubled sleeper, in addition to the cooler room temperature, you should try placing a hot water bottle at your feet or wearing socks. This will help dilate your blood vessels faster and push your internal thermostat to a more ideal setting. Best Temperature for Sleep |

People who sleep in hot environments have been found to have elevated levels of the stress hormone cortisol the next morning.
A study of people with a sleep disorder found that they slept longer in temperatures of 61 degrees Fahrenheit versus 75 degrees.
The most common recommendation, cited by places like the Cleveland Clinic and the National Sleep Foundation |, is 60 to 67 degrees Fahrenheit.
A neurologist in Virginia told that the magic number is 65. Others have advised an upper limit of 64.

Regulating the temperature of just your feet or head is more precise than adding blankets, and more efficient than trying to regulate an entire room. (In truth, you could go much, much colder on the thermostat by simply adding more clothing and blankets. I've slept very well while camping in frigid weather with the right sleeping bag.
Summer Sleeping:
Summer sleeping is not as ideal, and many people do report getting worse sleep then. But it's possible to sleep well outside that ideal temperature range. A lot can be accomplished with a strategically placed fan. It's also definitely possible to train oneself to sleep without covers--without a sheet, even.> What is the ideal temperature for sleep? | The Atlantic December;, 2019

Research has also found that room temperatures as low as 60.8 degrees are best when people pile on the blankets.
WebMD says 60° is too cold for most people. They recommend 65-72° says 60-67° is best.
Taking a warm bath will also help the body cool down before bed.
Women like it warmer than men.
and Best Temperature for Sleeping | Men's Health

Sleep Monitoring with Activity Trackers
Recommended Thermostat settings Natural Patterns of Sleep | Healthy Sleep
What are the different stages of the sleep cycle? - Quora
Sleep Aids
Half Your Brain Stands Guard When Sleeping In A New Place : NPR

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last updated 8 Sep 2002