What is the most suitable sleep temperature for human body?

Sleep environment has a great influence on people's sleep quality. Research shows that the temperature, humidity and light in the dormitory will have an impact on sleep.

The average person sleeps at an indoor temperature of 20℃-23℃. Below 20℃, people will curl up and wrap the quilt tightly because of the cold, but above 23℃, they will feel hot and have to open the quilt.

If the indoor temperature is too low in winter, even if you are covered with a quilt, you will feel the exposed limbs and face very cold, and unconsciously you will form a sleeping posture with your head covered, which is very unfavorable for breathing fresh air.

In addition, whether you can fall asleep quickly is also closely related to the temperature of the bed. According to research, when the bed temperature is 32℃-34℃, people are most likely to fall asleep.

The temperature of the bed is low, and it takes a long time to heat with the body temperature, which not only consumes the thermal energy of the human body, but also excites the cerebral cortex after a period of cold stimulation on the surface of the human body, thus delaying the time of falling asleep or causing deep sleep.

The relative humidity in the bed should be kept at 50%-60%. The quilt can't leak air, otherwise it will feel very cold. The best way is to cover a bigger quilt.

In addition, the single-layer quilt is too thin to keep warm and too thick to be comfortable. If you cover it with two thin quilts, it is the best for warmth and comfort.

When sleeping, the human body will excrete sweat and some peculiar smells. Therefore, bedding should be aired frequently. The best way is to dry in the sun, and often spread it out for ventilation.

Extended data:

Meeting at six is a good dormitory? 20℃ is the best sleeping temperature;

It is found that constant room temperature is of great significance to health. Zhang, a professor of health care at Beijing University of Chinese Medicine, told reporters that the room temperature around 20℃ is the most comfortable.

This temperature is conducive to the body to emit excess heat. If the room temperature exceeds 25℃, the human body will begin to absorb heat from the outside and feel the heat.

If the room temperature exceeds 35℃, the sweat glands of the human body will start, and the body will emit heat through sweating, resulting in uncomfortable feelings such as accelerated heartbeat, accelerated blood circulation, dizziness and fatigue.

On the contrary, when the temperature is 8℃~ 18℃, the human body will radiate heat; When the room temperature is below 4℃, you will feel cold. At the same time, 20℃ is also the best sleeping temperature.

When the room temperature is above 24℃, sleep will become shallow, and the number of body movements and waking turns (waking turns) will increase during sleep. Sleep temperature is below 18℃, so it is not easy to enter deep sleep.

The north has entered the winter heating period, and the indoor warmth is slightly dry. A study by the Department of Health, Environment and Medicine of Nagoya University in Japan found that the frequent occurrence of influenza is closely related to the low air humidity.

Guangsheng Song, director of the National Indoor Interior Environment and Indoor Environmental Protection Product Quality Supervision and Inspection Center, said that when the indoor air humidity is lower than 40%, dust, bacteria, etc. can easily attach to mucous membranes, irritate the throat, cause cough, and easily induce respiratory diseases such as bronchitis and asthma.

But too much humidity is bad for your health, and people may feel sick, lose appetite, be agitated, tired and dizzy. A study by the University of Otago in New Zealand found that living in a damp and moldy room also increases the risk of allergic diseases such as asthma and eczema.

In high humidity environment, mold and so on are also easier to breed. Guangsheng Song said that according to China's indoor air standards, indoor humidity should be 40%~80% in summer and 30%~60% in winter.

The suitable indoor humidity for the elderly and children is 45%~50%, and for patients with respiratory diseases such as asthma is 40%~50%.

The outdoor humidity is high in summer rainy days in the south, so the window opening time should be reduced; When the weather is fine, open more windows to ventilate and disperse dampness; You can put some moisture absorption boxes or desiccant in the wardrobe and cupboard.

The air in the north is dry in winter, so you can use a humidifier, sprinkle some water indoors or mop the floor twice a day. It should be noted that if a humidifier is used, it is best to use pure water, and the machine should be cleaned and disinfected regularly.

Ventilation: guarantee half an hour every day.

In life, "waste gas" is produced indoors all the time: the garbage in the kitchen, bathroom and trash can will produce air pollution overnight;

Carpets and bedding pillows that are not cleaned for a long time are easy to breed mites; There is too much dust on the top of bookshelves and furniture, which aggravates the pollution of floating objects in the air ... Especially after the heating period in the north, many people close their windows and are afraid of cold air coming in.

Indoor air circulation is not smooth, and many people's physical resistance begins to decline, and they are frequently "attacked" by diseases. Guangsheng Song said that ventilation is an effective way to improve indoor air.

The best ventilation time is 9:00- 1 1:00, 14- 15:00 every day, which can ventilate the kitchen, bathroom and living room for half an hour. If you encounter smog, try to open the window as little as possible, and use the air purifier and humidifier together.

A range hood with good purification effect should be installed in the kitchen to minimize frying with heavy oil smoke pollution, and do not smoke indoors.

In addition, dust is removed regularly every half month or one month to reduce harmful particles in the air. It should also be reminded that the ventilation effect of some high-rise buildings is poor, and the window opening time should be relatively extended. ?

References:

People's Health Network: Is it a good bedroom to meet at six? 20℃ is the best sleeping temperature.