Sleep thermometer | How body temperature affects night sleep
Have you ever noticed that sleeping in a room that is too hot or too cold makes it difficult to fall asleep or get a good night's sleep? You are not alone! Body temperature, or sleep thermometer, plays a fundamental role in regulating nighttime rest and when it is unbalanced it can cause insomnia, nocturnal awakenings and a feeling of tiredness upon waking.
How does sleep thermoregulation work?
During the day, our core body temperature follows a circadian rhythm , peaking in the afternoon and gradually decreasing towards the evening. This evening decline prepares the body for sleep and makes it easier to fall asleep.
In the first few hours of sleep, your body temperature continues to drop until it reaches its lowest point approximately 4-5 hours after falling asleep. Afterwards, it begins to gradually rise until you wake up.
The influence of environmental temperature
All of this, obviously, can be influenced by environmental temperature, not favoring our ability to regulate internal body temperature. In fact, sleeping in a room that is too hot or too cold can interfere with the natural thermoregulation process of sleep and cause various consequences:
- Difficulty falling asleep:
- Excessive heat: The body struggles to dissipate heat and you remain in a state of "hypervigilance" which hinders falling asleep.
- Excessive cold: The body tries to conserve heat and contracts, creating tension and making it difficult for the body to relax.
- Nocturnal awakenings:
- Excessive heat: Excessive sweating can dehydrate the body and cause waking up at night to drink or use the bathroom. Once you wake up it becomes increasingly difficult to fall back asleep.
- Excessive cold: The body tries to increase heat by shivering, resulting in waking up and feeling cold.
In both of these two cases, we would certainly have sleep disturbances, continuous awakenings and consequent daytime fatigue.
Causes of imbalance in body temperature during sleep
In addition to room temperature, other factors can influence body temperature during sleep:
- Age: Children and the elderly have a less efficient thermoregulation capacity.
- Medical conditions: Some medical conditions, such as hyperthyroidism or menopause, can affect body temperature.
- Medications: Some types of medications may have side effects that affect body temperature.
- Food and Drink: Consuming heavy foods or alcoholic beverages before sleeping can increase your body temperature.
- Stress and anxiety: Stress and anxiety can raise your body temperature and make it difficult to relax.
Solutions for a restful sleep
To improve the quality of sleep and regulate body temperature during sleep, you can put some tips into practice:
- Creating an ideal sleeping environment:
- Temperature: The ideal temperature in the bedroom is between 15 and 19 degrees.
- Humidity: The ideal humidity is between 40% and 60%.
- Dark: The room must be dark and silent to favor the alternation of light and darkness.
- Comfortable bed: Obviously the mattress and pillow should be comfortable and suitable for your needs. For the latter we recommend a double wave cervical pillow, with a thermoregulatory covering, to prevent the sleep disturbance from coming from the supports and nothing else.
- Adopt a regular sleep routine:
- Go to sleep and wake up at the same time every day, even on weekends.
- Avoid using bright screens before bed (such as smartphones, tablets and TVs) in the evening hours.
- Relax before bed with activities such as reading a book or taking a warm bath.
- Pay attention to food and drinks:
- Avoid consuming heavy meals or alcoholic drinks before bed.
- Drink plenty of water throughout the day to stay hydrated.
- Consult a doctor
If sleep problems persist, it is advisable to consult a doctor to rule out the presence of any medical conditions.