Your body changes a lot when you are asleep- your breathing pattern and heart rate slow down, muscles begin releasing tension and relaxation and core temperature may drop or increase significantly. It is important to adjust our environment and routines to help us achieve a deeper and more comfortable sleep. This will result in a host of benefits for your health.
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Your core temperature affects your sleep
Your core temperature follows a 24-hour cycle where it rises and falls in a rhythm. A drop in core temperature is the signal for the body to prepare for sleep. As the night progresses, the core temperature falls lower, and we fall deeper into sleep. As your temperature slowly increases in the body, it is a signal that it is now time to wake up.
How to achieve a drop in core body temperature before bed?
The answer to this might surprise you. You do not need to expose yourself to cold, but ideally, we need to warm our skin up before sleep. Taking a warm bath before bed may help you fall asleep faster. Try moving or exercising a few hours before bed to increase body heat. This will help drop the core temperature in the body.
Your Bedroom Environment
Your bedroom cannot be too cold or hot. This will lead to disruption in sleep patterns. Try looking for the best temperature that helps you attain deep sleep. Everyone’s body is different, and this will take a few days for you to figure out.
What is the ideal temperature for one to sleep in?
Many studies indicate that the best temperature to maintain In the bedroom is between 16 – 18 degrees Celsius. However, the preferred temperature varies during summer, monsoons, and winter.
Tips to maintain ideal body temperature
Some common tips to maintain ideal body temperature include:
Choose a good mattress and cover: A mattress also plays an important role in maintaining temperatures for sleep. The fabric should be porous enough to breathe to ensure that you have a sweat-free sleep. Pay attention to your blankets too. Winter may need a thicker cozier blanket to help keep you warm.
Avoid caffeine: Caffeinated drinks increase the heart rate and warmth in the body. The main aim is to maintain warmth outside the body so that it begins to cool down from the inside. This will facilitate sound sleep.
The scientific term for regulating temperature is Thermoregulation. This allows your body to maintain its core internal temperature. This is one of your body’s most important functions. Many enzymes in the body are temperature sensitive and your body’s temperature helps produce and control those enzymes. If you tend to get chilly or very warm during sleep, this will affect your sleep pattern.
Methods your body uses to regulate the temperature
- Sweating: This is one of the most common methods. This is generally when your body is overheating. Your sweat glands begin to perspire. The moisture formed on the skin helps cool down the body and reduces its temperature as it evaporates. Remember to stay hydrated if you are sweating a lot. Too much perspiration leads to dehydration.
- Shivering: When you are cold, the body tries to produce heat by shivering. This is facilitated by the expansion and contraction of muscles.
Your body’s capability to keep itself cool or warm has a major impact on your sleep quality. Thermoregulation is paramount in helping the body prepare for sleep and determines how well you sleep. Through the course of the entire night, there is a point in time when the body enters REM sleep. This is when the body’s thermoregulation is affected, and the capability of regulating temperature reduces.
This is when external factors come into play. Your bedroom temperature and environment are one of the key factors that assist you during this phase of sleep.
When we talk about the bedroom environment, it refers to the clothes you wear, the kind of blanket you use, and the mattress you are sleeping on.
- The clothes you wear: Try to wear something comfortable and soft at night to reduce the stress on the body during REM sleep. The material should breathe enough so that you don’t wake up wet after sweating a lot. The reverse of this is also, that it should be comfortable enough to keep you nice and cozy to ensure a sweet sleep.
- The kind of blanket: Blankets also play an important role in your sleep process. Make sure that the material is just right and helps maintain a neutral temperature throughout the night. Many people find themselves tossing and turning and sometimes even removing and re-adjusting the blanket at night to help them achieve the right temperature for a sound sleep.
- The mattress: This is one of the most important accessories at night. We spend about 30% of our 24 hours in bed. Many traditional mattresses are scientifically designed to help you get the best sleep possible.
The fabrics used in a mattress play an important role in maintaining the body’s temperature through the night. They should breathe well and also have enough cushioning to support the neutral position of the spine at night.
About Livpure
With a cool gel memory foam and Cool-touch outer fabric, Livpure’s Regal 8-inch / 20.32 cm memory foam mattress is one of the most innovative mattresses in the industry and best suited to be used in the Summer season. The product is backed by science and innovation.
The mattress is developed with five layers
- The outermost layer is cool touch fabric
- A layer below that is enhanced by cool gel memory foam
- The next layer supports the neck, shoulders, and back with Latex foam
- The second last layer helps the longevity of the mattress with High Resilience Foam
- The last is an anti-skid base to help keep the mattress firmly in place while you are asleep
This mattress is best suited for posture and chronic back issues. It would also be ideal for warmer climate zones like India with its Cool Gel Technology and breathable outer cover. Livpure’s premium mattress ticks all the boxes when it comes to getting a good night’s sleep and promotes comfort for your body and peace for your mind.
