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Posted by u/eating_for_strength·

What's your ideal bedroom temp for quality sleep?

TL;DR: Looking for the ideal bedroom temperature for quality sleep, especially for recovery in bodybuilding.

I've been really focused on optimizing my recovery lately, and one thing that's been on my mind is bedroom temperature. I know that the environment can have a huge impact on sleep quality, especially when you're trying to maximize recovery for muscle growth.

From what I've read, the sweet spot for most people seems to be between 60-67°F (15-19°C). I've tried keeping my room at 65°F, but sometimes I wake up feeling too hot or cold, which disrupts my sleep cycle. I also track my sleep stages with my Oura ring, and I'm wondering if my struggles with REM and deep sleep could be linked to the temp.

For those of you who lift and focus on recovery, what do you find works best for you? Do you adjust your temp based on the season or have specific methods for staying cool at night? Any tips or experiences would be appreciated!

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u/recipequeen44·

As a registered dietitian, I always tell my clients that sleep and recovery go hand in hand. If you're struggling with temperature fluctuations, consider investing in a good quality mattress or bedding that helps regulate your body temperature. Cotton sheets can trap heat, while moisture-wicking fabrics can keep you cool. Also, a light blanket can help with those chilly nights without overheating you.

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u/midwest_lifter·

If I don't sleep well, I can't lift heavy, plain and simple. I usually set my thermostat to about 65°F and make sure I'm well hydrated before bed. Also, I keep my gym bag prepped for the next day so I can jump right into my routine. Sleep is like the ultimate pre-workout!

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u/runningfromcardio·

You know what's underrated? Just cracking a window a bit! It can drop the temp and keep air fresh. I run a lot, so I need my sleep to be on point, and that little breeze can make a difference. Just don't let the mosquitoes in.

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u/eating_for_strength·

I used to think temperature didn't matter much, but I've learned the hard way that it can really disrupt sleep quality. When I started keeping my room around 65°F, my sleep stages improved noticeably. You might want to experiment with adjusting it slightly, maybe try 66°F or 64°F, and see how that affects your Oura data. It's interesting how our bodies can react differently, and small changes can make a big difference

23
u/powerliftingguy_99·

As a powerlifter, I'm all about maximizing recovery, and sleep temperature is a big deal. I find my sweet spot around 66°F, but I also use a cooling blanket to regulate my body temp while I sleep. It's like a hug from a cloud. Don't underestimate how much quality sleep impacts your PRs.

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u/beardedsquatter·

Facts! If I'm sweating like a pig in the middle of the night, ain't nobody lifting weights the next day. I aim for around 67°F but occasionally drop it lower. Gotta love that cold air!

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u/grumpy_gains·

Seriously, how do some people sleep in a sauna? I can't stand being hot at night. Plus, if you're lifting heavy, recovery should be a priority. I feel for you; waking up feeling too hot can ruin your whole day. Try some of the tips here, or at least get a fan. This is not the time to suffer.

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u/zoning_in_on_fitness·

For me, the temperature does fluctuate seasonally. In winter, I go for about 62°F since it gets colder outside, and in summer, I bump it up to around 68°F with a fan for airflow. I also track my sleep stages and noticed my REM sleep improved when I found that balance. Keeping your room dark and quiet is just as crucial, so don't forget those elements too.

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u/mostly_lifting·

I can't believe how much my sleep quality has improved since I started using a sleep mask and blackout curtains. I used to think it was just about temperature, but light kept waking me up! It's funny how I used to sleep like a rock until I realized I was waking up multiple times a night because of the streetlights. Now I'm a solid 7-8 hours deep.

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u/caffeine_and_curls·

I mean, who wouldn't want to sleep like a baby? My secret is a fan for white noise and keeping the temp low. The only thing I hate is when my coffee maker wakes me up too early in the morning! Gotta get that caffeine fix without sacrificing sleep

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u/proteinpancakes22·

I struggle with sleep too! I went from 68°F to 64°F after realizing that it helped me feel less groggy in the mornings. Sometimes it's just trial and error to find what works best. If you're hitting the gym and still feeling off, maybe consider tracking your hydration levels as well!

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