Create the optimal temperature for quality sleep by: - Deepstash

Bite‑sized knowledge

to upgrade

your career

Ideas from books, articles & podcasts.

Create the optimal temperature for quality sleep by:

Create the optimal temperature for quality sleep by:

  1. Keeping your bedroom between 60°F and 67°F (16°C and 19°C).
  2. Wearing socks to bed or placing a hot water bottle at your feet.
  3. Choosing appropriate sleepwear and bedding for your local climate.





  1. Even if you’re the type of person who can fall asleep with the TV on, noise can still have a big impact on your sleep quality.
  2. Reducing background noise can help to increase the amount of deep sleep you get each night and decrease the number of times you wake up during the night.

  1. During this transition period, you may feel groggy or disoriented. If you aren’t careful, you can easily fall back asleep.
  2. Sleep inertia slows down your motor and cognitive skills, which is why it sometimes feels impossible to do anything right after you wake up.
  3. Sleep inerti...

  1. Insomnia involves having a hard time falling asleep or waking up too early and not being able to go back to sleep.
  2. Short-term insomnia is very common and often caused by stres...

Sleep apnea, usually obstructive sleep apnea, is a serious sleep disorder that causes your breathing to stop periodically in your sleep. You may not even realize you have the condition.

Other signs and symptoms of sleep apnea include:

  • snoring
  • gasping for air during sleep

  1. Alcohol has been shown to have a sedative effect and make you sleepy, but it doesn’t lead to a good sleep.
  2. Alcohol increases the number of times you wake up once the relaxing effect wears off and prevents you from getting deep sleep.
  3. The more alcohol you consume before bed, ...

  1. Blue light is any artificial lighting that emits blue wavelengths, which aren’t necessarily a bad thing.
  2. During daylight hours, they can boost alertness and mood. But this isn’t the vibe you’re going for when you’re heading off to bed.
  3. Ener...

  1. It’s not unusual to wake up feeling a bit groggy. For many people, it’s nothing a cup of coffee or shower can’t fix.
  2. Chances are, your morning grogginess is just sleep inertia, which is a normal part of the waking process. Your brain typically doesn’t instantly wake up after sleeping...

  1. Sleep movement disorders are conditions that cause movement before or during sleep, making it hard to fall or stay asleep.
  2. Some common sleep movement disorders are:

  1. Drinking too much of anything too close to bedtime can make you frequently get up to urinate throughout the night. This can also happen in certain situations if you’re retaining a lot of fluid.
  2. Excessive urinati...

Sleep inertia is a natural part of waking up, but you can limit its effects by:

  • regularly getting a full night’s sleep
  • limiting naps to less than 30 minutes
  • drinking coffee or another caffeinated beverage when you get up

  1. Avoid having caffeine three to seven hours before bed.
  2. Limit your intake of coffee or other caffeinated beverages to one or two servings a day.
  3. Check medications for caffeine content.

  1. Avoid screen time for two or three hours before you go to bed.
  2. Use dim red lights at night, which don’t have as powerful of a melatonin-suppressing effect on your circadian rhythm.
  3. Expose yourself to a lot of bright light during the day.
  4. Use blue-blocking glasses at n...

  1. Blue light, more than other types of light, suppresses the secretion of melatonin, a hormone that helps regulate your body’s circadian rhythm, which is your sleep-wake cycle.
  2. This makes it harder for you to get good-quality sleep, which can leave you fe...

  1. If within the first few hours of falling asleep, you suddenly wake up from a deep sleep and are in a confused state, you may have sleep drunkenness.
  2. Also called confusional arousals, sleep drunkenness is a sleep ...

  1. If your morning fatigue is accompanied by stiffness or aching body parts, your mattress could be to blame.
  2. A medium-firm mattress is best. The age of your mattress also matters. A small 2009 stu...

  1. Being too hot or too cold can cause restlessness and make it hard for you to fall or stay asleep.
  2. Personal preference should play a role in your bedroom’s temperature, but a cooler room is better when it comes to a comfortable sleep.
  3. If you still ha...

You’re more likely to experience symptoms of sleep inertia or sleep drunkenness when you:

  • don’t get enough sleep
  • wake up abruptly from a deep sleep
  • set your alarm for earlier than usual

Sleep inertia can also be worsened by

  1. Replacing your mattress every 9 or 10 years, ideally with a medium-firm mattress.
  2. Using a hypoallergenic mattress cover if you have allergies.

Caffeine is a natural stimulant that promotes alertness.

Having too much caffeine during the day or having it too close to bedtime can:

  • make it harder to fall asleep
  • make it harder to stay asleep
  • increase the number of times you go to the bathroom overnight

  1. Avoiding drinking liquids for at least two hours before bedtime.
  2. Cutting back on caffeine and alcohol-containing beverages.
  3. Wearing compression socks during the day if you have swollen ankles and legs or ...


Discover and save more ideas by creating a


Deepstash account.

Develop a

reading habit

, save


and create an amazing

knowledge library




Get on a sleep schedule

Going to bed and waking up at the same time every day is a must if you want to get on a good sleep schedule and train yourself to wake up early.

Stick to your sleep schedule every day, including your days off, and your body will eventually begin waking up naturally.




How To Sleep Better

  • Many people have trouble sleeping and need to set a path toward better sleep.
  • The first step to the path is to wake up at the same time every day, including weekends.
  • It does not matter what time you decide to wake up, as different people have different li...




How much sleep is enough

Sleep needs vary from person to person. Age, genetics, lifestyle, and environment all play a role.

According to the National Sleep Foundation, adults need 7-9 hours of sleep a night. People who sleep seven hours a night are healthier and live longer. While the guideline is...