No matter how many degrees it is outside or if the noise from the street is deafening, for some people it is essential: they have to sleep with the window open! But does sleeping with the window panes open really make it easier to fall asleep? Especially in winter when temperatures drop, wouldn’t it be better to sleep with the window closed rather than open? At least to defend against the risk of flu and cold? In this article we will let science answer these questions, which will tell us whether those who sleep with the window open are good or not.
Sleeping with the window open or closed: what science says
Experience over the years has shown me that there are very few questions that science has not yet tried to answer so far. Whether it is better to sleep with the window open or closed is one of those to which an answer has been given, an answer that will surely surprise you.
According to studies, the quality of sleep and the speed at which we fall asleep are closely linked to the temperature of the room in which we fall asleep. To promote sleep, the room temperature should be neither too hot nor too cold. The ideal temperature for sleeping should be around 16 ° -19 °, both in summer and in winter.
According to a study, it is not the temperature of the room that affects the quality of sleep, but the level of carbon dioxide. The lower the carbon dioxide level, the easier it is to fall asleep.
Keep in mind that when we sleep our body produces a certain amount of carbon dioxide (CO2), so the CO2 level in the room will still tend to rise.
The study was conducted by researchers on 17 students. None of the participants complained of sleep disturbances and for the entire period of the research each of them slept in their own room, controlled by sensors.
Sensors during the study monitored: room temperature, humidity and carbon dioxide level. The boys, on the other hand, alternated during the same period nights in which they slept with doors and windows open to nights in which they had to keep them closed.
Upon awakening, they had to communicate their feelings about sleep quality to the researchers by filling out a questionnaire.
The students’ response to the test was unanimous – and confirmed by the sensors – they slept better on nights when they had left the door or window open.
The researchers concluded that people sleep better in a ventilated environment with a low carbon dioxide level. Sleeping in such an environment would not only reduce the time to fall asleep, but also the nocturnal awakenings, at the same time improving the quality of sleep.
The disadvantages of sleeping with the window open
Sleeping with the window open during the summer is something that pleases everyone, but what to do during the winter when the temperatures drop too low?
The main disadvantage of sleeping with the window open is the sharp drop in temperature that the room could suffer during the cold winter nights.
A too cold temperature does not have a positive effect on sleep, so be careful of the temperature in the bedroom.
What to do then, keep the window open or close it?
During the winter, the advice is to ventilate the room well a few hours before going to sleep – so as to facilitate the exchange of air – and to do the same thing in the morning when you wake up.
Another tip for sleeping well is to keep the humidity levels in the room under control as well. To sleep well, the air must be neither too humid nor too dry. In this case it may be a good idea to use a dehumidifier, especially during the summer.
Other little tips for sleeping well
In this article we have seen that sleeping with the window open is not a bad habit after all. In addition to this, there are also other things you can do or not do to improve sleep quality. Things you find in the short list below.
Attention to the gym
If you want to shorten the time to fall asleep, in the evening you should avoid doing all those activities that might excite you rather than relax. An example? The gym.
Going to the gym in the evening, if you don’t carefully choose the activity to follow, could have a negative impact on your sleep, especially if you practice an aerobic activity.
To promote good sleep, the best time to play sports is in the morning. And who works how does he do it?
If you have the opportunity to attend the gym only during the evening hours then the advice is to choose a softer activity. Perfect for promoting sleep are disciplines such as yoga and pilates, or a good brisk walk.
Limit the amount of time spent in front of your cell phone or pc before going to sleep
Nobody can do without smartphones and PCs anymore. They are always with us, we watch them every 5 minutes and we never leave them, even when it’s time to go to sleep.
Even once in bed, with our heads on the pillow, we reach out to grab the mobile phone and take a last look at what is happening on social media.
Well, there couldn’t be a more wrong habit, at least if you want to be able to sleep at night.
The light that comes from cell phones and tablets makes it more difficult to fall asleep, because it tricks the brain into believing that it is still daytime. This inhibits the physiological production of melatonin, the hormone that regulates the sleep-wake cycle and for you it means not being able to fall asleep.
Create a relaxing environment
Creating a relaxing environment, using soft lighting or aromatherapy, could instead have a positive effect on sleep, because it promotes relaxation.
Perfect if you want to sleep well, spread a few drops of sweet orange or lavender essential oil into the room, perhaps using a diffuser, to be turned on in the room an hour before going to bed.
Ask for help from plants to sleep
For those who have difficulty falling asleep or suffer from constant nocturnal awakenings, it might be a good idea to let yourself be helped by plants known for their calming and sedative properties.
Among the best known we have Valeriana, Escolzia, Lime and Luppolo, plants used since ancient times for their ability to relieve tension and promote calm and relaxation.
You can find these plants in the form of herbal tea, mother tincture or titrated dry extract, the purest form of processing of a plant, because it allows you to maintain the properties of its active ingredients unaltered. They can be taken alone or together so as to exploit their synergistic action.
Together you can find them in the formulation of Serena Notte Salugea, the 100% natural supplement created for those who have difficulty falling asleep. It is natural, promotes sleep, avoids waking up at night and is not addictive or addictive, as can happen with drugs.
In summary …
In summary, what you need to do if you want to sleep well is:
- Ventilate the room at least an hour before going to sleep, leaving the window open to sleep
- Monitor the humidity and temperature levels of the bedroom
- Do not use a PC, tablet or smartphone before going to sleep
- Create a pleasant and relaxing environment, perhaps using essential oils and soft lighting
- Avoid high-impact aerobic activities in the evening before bed