Do you often find yourself tossing and turning at night, unable to drift into restful sleep? Despite trying every method in the book—whether it’s meditation, white noise, or a pre-bedtime routine—the solution might lie in something as simple as your bedroom’s temperature. Many don’t realize the significant impact temperature has on sleep quality, yet it plays a critical role in how well-rested you feel when you wake up.

The temperature of your bedroom can determine whether you enjoy a peaceful night’s sleep or spend hours feeling restless. While personal preferences vary—some prefer a cozy, warm setting, while others thrive in cooler conditions—experts suggest that the ideal room temperature for sleep is between 60 to 68 degrees Fahrenheit.

When the temperature is too high or too low, your body struggles to regulate its internal temperature, which can lead to interrupted sleep patterns, insomnia, or shallow sleep. High humidity levels exacerbate the problem by making the room feel stuffy, further preventing restful slumber.

How Temperature Affects Different Stages of Sleep

Temperature influences every stage of the sleep cycle, from falling asleep to achieving deep sleep:

1. Falling Asleep Faster

The process of falling asleep begins with your body naturally lowering its temperature. A cool room supports this process by signaling your brain that it’s time to sleep. However, if the room is too warm or too cold, your body diverts energy toward regulating its temperature instead of transitioning into sleep.

2. Deeper and More Restorative Sleep

Each sleep stage, including REM sleep, depends on a stable and comfortable temperature. REM sleep, which is vital for memory consolidation and emotional processing, is particularly sensitive to environmental conditions. If your bedroom is too warm, your body may fail to enter or maintain REM sleep, leaving you feeling groggy the next day.

Tips for Creating the Ideal Sleep Environment

Achieving the perfect bedroom temperature involves more than just adjusting your thermostat. Here’s how you can fine-tune your sleeping environment for maximum comfort:

1. Optimize Ventilation

Fresh air is essential for a comfortable sleep environment. Open your windows briefly in the morning and evening to allow stale air to escape and let in cooler, drier air. However, during colder months, limit ventilation time to avoid a drastic temperature drop that could disrupt your sleep.

2. Choose Breathable Bedding

The materials in your bed linens play a crucial role in temperature regulation. Opt for breathable fabrics like cotton, linen, or silk, which allow for better air circulation and moisture wicking. Avoid synthetic materials like polyester, which trap heat and lead to sweating.

Weighted blankets with temperature-regulating features can also help create a soothing and balanced sleep environment.

3. Regulate Room Temperature

Invest in tools like a thermostat, fan, or air conditioner to maintain a consistent bedroom temperature. A programmable thermostat can automatically adjust the room’s climate, ensuring optimal conditions throughout the night. Fans and air conditioners offer cooling benefits but may increase energy costs. Heating can provide additional warmth during colder months, though it’s essential not to overheat the room.

Sleepwear Choices: To Wear or Not to Wear?

What you wear to bed can significantly influence how your body regulates temperature. In warmer conditions, sleeping without clothes can help your body stay cool. Conversely, if your room is chilly, wearing comfortable, breathable sleepwear can help retain body heat without causing skin irritation.

Why Room Temperature Matters?

Ignoring your bedroom’s temperature can lead to a restless night, disrupted sleep cycles, and ultimately, diminished overall health. In contrast, creating a sleep-friendly environment can shorten the time it takes to fall asleep, enhance the quality of each sleep stage, and leave you feeling refreshed and energized.

The right bedroom temperature is the cornerstone of good sleep hygiene. While the ideal range of 60 to 68 degrees Fahrenheit is a general guideline, your personal preferences and physiological needs are equally important. Pay attention to how your body responds and make adjustments to your sleeping environment accordingly.

A well-ventilated room, breathable bedding, and mindful temperature control can transform your sleep quality, setting the stage for better overall health and well-being.

A one-year-old baby from Uzbekistan rom suffering from a rare genetic liver disorder and was saved by his father who donated a part of his liver. The child was suffering with Alagille syndrome. The timely intervention of the doctors as well as father stepping in saved the child from a life-threatening disease.

What Happened to The Child?

Right after birth the child got jaundice, while it is common for newborns, and appears two to three days after birth, it often resolves in one to two weeks. However, this was not the case with him. The baby required neonatal intensive care. When he was of just two months, he was diagnosed with biliary atresia, a condition that blocks the normal flow of bile from liver. The baby underwent a Kasai procedure, which is a surgery performed in infancy to help restore bile flow.

However, his condition continued to worsen. The baby suffered from persistent jaundice, severe itching, poor weight gain, delayed growth and pale stools. All of these symptoms indicated progressive liver failure.

This is when the family sought help from specialized liver care in India. Upon a careful assessment, a serious heart ailment too was detected in the baby. The investigation confirmed that the baby had Alagille syndrome.

What Happens In Alagille Syndrome?

As per the National Institute of Health, Alagille syndrome is a multisystem autosomal dominant disorder with a wide variety of clinical manifestation. Johns Hopkins Medicine says it is an inherited condition in which bile builds up in the liver because there are too few bile ducts to drain the bile. This causes liver damage.

This is caused by JAG1 gene mutation and could be passed from parent to child. If the child has one parent with Alagille syndrome, the child has 50% chance of developing the condition. Its rarity makes it appear in one out of 70,000 babies.

Upon the case review, it was identified that only a liver transplant could save the child's life, this is when his father stepped in.

What Does The Expert Say?

Dr Ajitabh Srivastava, Director HPB Surgery and Liver Transplant, Max Super Speciality Hospital, Patparganj, whose team led the transplant said, "“Infants with prolonged jaundice are commonly evaluated for biliary atresia, for which the Kasai procedure is an early surgical treatment aimed at restoring bile flow and delaying the need for liver transplantation." However, he noted, rare conditions like Alagille syndrome could also mimic biliary atresia in early infancy.

"In such cases, the Kasai procedure may not provide lasting benefit because the underlying problem is genetic rather than structural and in fact the wrong procedure (Kasai) worsens the condition of the child. As the liver disease progressed despite early surgery, a timely living donor liver transplant became the only life-saving option," the doctor explains.

The transplant has been successful, noted Dr Srivastava, and the child is on a "steady path to recovery". The doctor especially pointed out how early diagnoses could save lives even from the rarest of the rare diseases.

Air quality has long been linked to lung and heart diseases, but its role in infertility among both women and men often goes unnoticed. In recent years, researchers have begun to better understand how long-term exposure to high levels of air pollution, especially in Indian cities, may harm fertility and reproductive health. Prolonged exposure can damage reproductive cells, interfere with hormone balance, and increase the risk of pregnancy-related complications. While pollution is not the sole cause of infertility, it adds to existing reproductive challenges and can worsen underlying problems.

We got in touch with Dr. Suchithra Reddy, Senior Consultant - Infertility Specialist, Rainbow Children’s Hospital, Sarjapur Road who helped us know more about the same.

Impact of Air Pollution on Male Reproductive Health

Male reproductive health appears to be particularly affected by sustained exposure to polluted air. Fine particulate matter, especially PM2.5, has been closely associated with lower sperm count, reduced motility, abnormal sperm shape, and increased DNA damage in sperm cells. Dr Reddy said, “These changes are largely driven by oxidative stress and chronic inflammation, which directly affect the seminiferous tubules where sperm are produced. In addition, heavy metals present in polluted air may disrupt testosterone levels, a hormone essential for proper sperm development and maturation.”

Effects of Air Pollution on Female Fertility

Air pollution can also negatively influence female fertility. A broad review of existing studies shows that exposure to common air pollutants around the time of conception can reduce the chances of successful pregnancy and raise the risk of miscarriage. Dr Reddy said, “Pollutants frequently found in urban environments, such as PM2.5, nitrogen dioxide, and polycyclic aromatic hydrocarbons, have been shown to impair ovarian function and interfere with embryo implantation.”

Beyond conception, polluted air is linked to a higher likelihood of pregnancy complications, including preterm birth and low birth weight. This is thought to occur because pollutants can limit the supply of oxygen and nutrients to the developing fetus, leading to adverse outcomes.

Hormonal Disruption Caused by Air Pollution

Studies have shown that air pollution exposure can disturb estrogen and progesterone levels and alter hormones involved in ovulation, such as FSH and LH. These changes may result in reduced ovarian function, poorer egg quality, irregular menstrual cycles, and a higher risk of miscarriage. Together, these disruptions directly affect ovulation, implantation, and early pregnancy health.

A significant portion of pollution-related fertility issues is driven by chronic inflammation and oxidative stress. Breathing in polluted air triggers widespread inflammatory responses that can damage hormone-producing organs like the ovaries, testes, and thyroid. It can also interfere with hormone receptors and disrupt communication between the brain and the endocrine system. These internal changes contribute to hormonal imbalance and impaired reproductive function. The severity of these effects varies, and not everyone exposed to pollution will experience fertility or hormonal problems.

Understanding PM2.5 and PM10 Exposure

Not all particulate matter carries the same level of risk. PM10 consists of larger particles that are often trapped in the upper respiratory tract, making them relatively less harmful. PM2.5 particles are much finer and more dangerous, as they can travel deep into the lungs, enter the bloodstream, and reach hormone-producing organs such as the ovaries, testes, and thyroid. Because of this ability to spread throughout the body, PM2.5 poses a greater threat to reproductive health than larger particles that mainly affect breathing.

Early Pregnancy Risks

There is also evidence suggesting that fetal growth and lung development may be affected, with risks becoming more noticeable at the population level rather than in individual cases.

Air pollution is one of several factors influencing fertility in India, particularly in urban areas. Although it is rarely the sole cause of infertility, reducing exposure to polluted air can improve reproductive outcomes. This is especially relevant for couples undergoing IVF and during the early stages of pregnancy, highlighting the need to view clean air not just as an environmental issue, but as an important aspect of reproductive health.

Norovirus appears to be increasing after a 57 percent jump in hospital admissions linked to the sickness bug last week. Figures from the NHS show that an average of 567 hospital beds were occupied each day by patients suffering from diarrhoea and vomiting. Although this number remains well below last winter’s peak, the sudden rise over just one week has raised concerns that norovirus infections could soon climb further.

Experts believe the return of children to school and more indoor contact following the Christmas break may be helping the virus spread.

Why Does Norovirus Spread So Easily?

Jason Murphy, head of pharmacy at Chemist4U, as per The Mirror, said the virus is often underestimated. “Norovirus spreads far more easily than people realise. Even a very small amount can make you ill, and it can stay on surfaces for several days. As cases continue to climb, it’s important to move beyond basic hygiene and take more focused steps to protect yourself and others. Many people think norovirus is a short-lived illness, but it’s very persistent and passes on easily.”

Murphy added that pharmacists tend to approach norovirus from two angles. “We focus on stopping it from spreading and on helping the body cope while the infection passes. There’s no treatment that kills the virus itself, but there are ways to ease symptoms and lower the risk of problems like dehydration.”

Advice To Prevent The Spread Of Norovirus

Treat it as a hard-to-kill infection – Norovirus is classed as a non-enveloped virus, which means alcohol hand gels and many everyday cleaners do not work against it. Washing hands with soap and warm water removes the virus physically, while bleach can neutralise it on surfaces.

Use the right cleaning products – Choose disinfectants that clearly state they are virucidal or effective against non-enveloped viruses. If this is not mentioned, the product is unlikely to kill norovirus.

Get bleach dilution right – Bleach needs to be mixed correctly. If it is too diluted, it will not kill the virus. If it is too strong, it can irritate the skin and lungs. Always ventilate the room well and follow the instructions on the label.

Treat vomiting as contamination – In healthcare settings, vomiting is handled as a form of airborne exposure. Clean beyond the visible mess, air out the space properly, and assume nearby soft furnishings may also be contaminated.

Create isolation at home – If possible, give the unwell person their own bathroom, towels, and bin. This mirrors hospital infection control measures and helps limit the spread to others.

How To Ease Norovirus Symptoms?

Focus on rehydration – Dehydration is the most serious risk linked to norovirus. Electrolyte drinks are more effective than water alone because they replace lost salts as well as fluids.

Take fluids slowly – Sip small amounts every five to ten minutes instead of drinking large volumes at once. This helps reduce vomiting and allows the body to absorb fluids better.

Pain relief – Once fluids are staying down, paracetamol is the safest option for fever, headaches, and muscle aches. Ibuprofen should be avoided if you are dehydrated or vomiting frequently, as it can irritate the stomach and strain the kidneys.

Be careful with anti-diarrhoea medicines – Drugs such as loperamide can slow diarrhoea, but this is not always advised because diarrhoea helps flush the virus out. These medicines may be used briefly in specific situations, such as essential travel, but should not be given to children or used if there is a fever or blood in the stool.

Help with nausea – For severe sickness, a pharmacist can recommend anti-nausea treatments. If vomiting continues, a GP may prescribe medication to help control symptoms so fluids can be kept down.

Eat gently when ready – Once your appetite comes back, start with plain foods like toast, crackers, bananas, or rice. Avoid rich, spicy, or dairy-heavy foods until you feel better.

Rest as part of recovery – The immune system clears norovirus on its own. Getting enough rest supports recovery and helps prevent further complications.