This is the ideal temperature of our bedroom

To avoid micro-awakenings, it's best to set your heating properly.

In order to promote a restful night, the temperature in the bedroom should not exceed 18°C. Moreover, the ideal temperature is between 16°C and 18°C for those who are more sensitive to cold.

It is important not to exceed 19°C in the room. If it is too hot, the body will have difficulty regulating its temperature.

Sleeping in an overheated environment can even have harmful effects on your health. We are talking about headaches, dryness of the mucous membranes and, of course, fatigue in the morning.

WHAT TIME TO GO TO BED

Knowing that the majority of Quebecers wake up between 6 a.m. and 6:30 a.m. during the week, we should go to bed at 10:30 p.m. in order to have a recuperative sleep. The reason is that the sleep rhythm is divided into 4 cycles of 90 minutes each: sleep onset, light slow wave sleep, deep slow wave sleep and REM sleep. For an adult, five to six cycles per night are recommended. 

THE NUMBER OF HOURS TO RECOVER

The ideal number of hours to sleep is between seven and a half and eight hours. Of course, if you feel the need to go to bed earlier, don't fight sleep and go to bed. Otherwise, you risk missing the sleep phase, which lasts only 15 minutes. Also, if you are particularly stressed, it will probably take you longer to fall asleep.

THE FAMOUS NAP

If you feel the urge and need to nap, it should be no longer than 20 minutes. We know this is very difficult to do, but it's the best thing to do so as not to disrupt your sleep cycle. The best time to nap is between 1 and 3 pm. 

TO EACH HIS OWN NEEDS

Note that we do not all have the same sleep needs. Some people prefer six hours and others function much better after an eight-hour night. Sleep varies with age and its duration decreases with time.