A good night’s sleep is essential for your health and well-being. Many factors influence the quality of your sleep, but one of the most important is your body temperature. In this blog, we’ll explore the relationship between body temperature and sleep, and how optimizing your body temperature can improve your sleep.
The important role of body temperature
What is normal body temperature?
In healthy adults, core body temperature is usually between 36.5°C and 37.5°C. During the day, this temperature fluctuates depending on several factors such as the time of day, your state of health and your activity level. At night, body temperature drops, which is a crucial signal for falling asleep.
How does body temperature affect your sleep?
Your body temperature begins to drop as you prepare for sleep. This happens because your brain receives signals to slow down your metabolism, which helps prepare your body for rest. This drop in temperature not only helps you fall asleep, but also helps you stay asleep.
Practical tips to regulate your body temperature
Creating the right sleeping environment
An optimal sleeping environment plays a major role in regulating your body temperature. The recommended room temperature for a good night's sleep is between 17 °C and 20 °C. Make sure your bedroom is well ventilated and adjust your bedding to the season. For example, in the summer you can use lighter blankets, while in the winter you can choose thicker blankets.
Suitable sleeping textiles
Your sleeping accessories, such as pillows, blankets and mattresses, have a direct effect on your body temperature. Choose materials that are breathable and regulate moisture well. Special cooling or warming fibres can help to keep your body temperature stable.
Exercise and sleep
Exercising at the right time
Exercise can increase your core temperature, which can help you fall asleep faster later in the evening. Schedule your intense workouts at least two hours before bedtime so your body has time to cool down. If you prefer to exercise in the evening, opt for lower-intensity activities like yoga, which help your body cool down more gently.
The effects of a warm bath
A warm bath or shower before bed can also help to increase your core temperature. The same principle applies here: the best time is about two hours before bedtime, so that your body can disperse the heat and your brain gets the signal to go to sleep.
Cold and hot techniques
Cool down to sleep better
Oddly enough, cooling down can also help you sleep better. Think of a cold shower or a walk in the cold. This may sound counterintuitive, but it works because your body then works hard to warm itself up, which ultimately raises your core temperature and makes you sleepy.
Cold feet? Warm them up!
Cold feet can be a sign that your body is having trouble regulating its core temperature. Warm bed socks or a hot water bottle can work wonders. These techniques help keep your skin temperature comfortable, which helps you fall asleep and stay asleep.
Supporting technologies and innovations
Innovative sleeping systems
There are modern innovations such as beds with ventilation and temperature systems that automatically regulate your body temperature. This can be especially useful for people who find it difficult to regulate their temperature manually. These systems keep your body temperature stable, which contributes to a better quality of sleep.
What works for you
Many people find it helpful to experiment with different techniques to improve their sleep. Try different methods and see what works best for you. Whether it’s adjusting your sleep environment, choosing the right clothing, or using innovative sleep systems, there are many ways to improve the quality of your sleep by regulating your body temperature.
Conclusion
Your body temperature plays a crucial role in how well you sleep. By paying attention to your sleep environment, your sleep textiles, your exercise, and other techniques such as taking a warm bath or a cold shower, you can significantly improve the quality of your sleep. Experiment with different methods to find what works best for you, and enjoy a deeper, more refreshing sleep
