Better for sleep, the effects of heat on sleep

Tonight, before you go to bed, check your thermostat. Set it between 60 and 65 degrees Fahrenheit.

People sleep better in that heat. “It’s not just about maintaining sleep, but also about sleeping,” says Alon Avidan, MD, MPH, director of the UCLA Sleep Disorders Center. The same goes for how long you sleep and how well you are.

The exact number is difficult. Everyone is different. But the 5-degree test is simple.

“You want to make sure your sleep temperature is right,” says Alberto Rafael Ramos, MD. He is the research director of the sleep disorders program at the University of Miami Miller School of Medicine.

When you do that, you need to look at two other things in your bedroom to get the right temperature.

Heat is the enemy of sleep

For Kaitie Rudwick, fixing the problem isn’t as easy as the thermostat height. He had a hard time sleeping well. The culprit: the heat coming from their memory bed, which she and her husband had had for several years. Their mats retained body heat and returned to them.

“We’ll wake up and wake up again at night,” said Rudwick, who lives in Newberg, OR. “It’s annoying and uncomfortable.”

Take care of your body’s Thermostat

Nothing raises the temperature of your environment, it works against your body’s natural ways to support a solid night’s sleep. Your circadian rhythm, also known as your body clock, lowers your body temperature by about 2 degrees at night.

It may not be like a big fall. But it’s a strategic change.

About 2 hours before you go to bed is when this relaxation process begins. That’s when you start to lower your alertness or start thinking about sleep.

As your body cools, more of the hormone melatonin is released into your pineal gland, which is located in your brain. This means that your body temperature will drop. Melatonin helps maintain sleep, and its release prepares you for sleep.

Your body temperature rises to its lowest temperature about 2 hours after you turn off your lights. For a good night’s sleep, you need to keep your temperature from rising again earlier in the morning. That’s when your body really starts to warm up, preparing you to wake up.

If it doesn’t work, you may have trouble sleeping. Keeping comfortable, Ramos says, is important for sleeping and staying that way with a little rest.

If you want your bedroom warm

Now is the time to rethink this practice.

If you sleep with heat, you may be able to stay in the lighter stages of sleep before reaching a deeper level, recover and relax, as in what is called wave sleep, it says. and Ramos. With those easy steps, it will be easier for you to wake up.

How hot is it? “If someone told me they slept at a temperature between 70 and 75, I’d say it’s a range that promotes insomnia,” Avidan said. “That’s food.”

If you’re used to keeping your bedroom warm, “Lower the temperature 2 to 3 degrees at a time,” Ramos says. If you have a cold, you can move up a little. By making small changes up and down with temperature, most people can feel comfortable in their comfort zone.

Other easy ways to relax:

  • Open the window to let in air.
  • Replace heavy bags for a lighter bed.
  • Use light clothing in bed.

Air conditioning and fans also help, of course. You can direct the fan to you to increase the airflow effect.

Think again about your pillow

Another helpful tip: a relaxing pillow. Avidan says they use the gel to pull heat out of your head, which cools you while you sleep.

“These pillows cause a drop in temperature not in the body but in the head, especially the prefrontal cortex,” Avidan says. “When the brain is cooler, people can achieve better sleep quality and slower wave sleep.”

Buy those pillows at a store rather than online, so you can try them on in order to find the one that works best for you. As Avidan puts it, “The tightness of a pillow or the way it is adjusted or adjusted to fit your neck is the only thing.”

A comfortable pillow will only comfort you, not someone in your bed. Avidan called it a “lifestyle” for men with different hot desires.

It’s time to prepare and take the hot water

If you want to work out after a day, do it 3-4 hours before bed and take a hot bath an hour or two after you work out. Why? Your body temperature will rise with exercise and swimming, then fall later, in your dry bedroom. That difference is “a very powerful stimulant for melatonin production,” Avidan said.

Rudwick and her husband solved their heat problem by buying a new mattress, which was made with organic latex and wrapped in wool and cotton, which did not retain heat as well. where they rest.

“I think it’s kind of different for me when I’m always asleep,” Rudwick said. “When I sleep well, I get the strength, flexibility, attention, and grace I need to be with my family!” Hold one to keep you comfortable after the lights go out.

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