How to Manage the Temperature of Your Sleep Environment and Core Body to Sleep Better and Prevent Insomnia At Night

Why the Temperature of Our Sleep Environment is Important For Sleep Onset

One of the most underestimated factors which contributes to insomnia is the temperature of our sleep environment. In order for our body to successfully initiate sleep, our core body temperature needs to decrease by 2- or 3-degrees Fahrenheit or around 1 degree Celsius. Therefore, you will always find it easier to fall asleep in a room that is too cold rather than too hot. This is because your body is at least being pushed in the correct temperature direction for sleep. The reason why is because melatonin is released not only when it is dark but also when a drop in temperature is detected. This coincides with the setting of the sun.

The Ideal Bedroom Temperature Range For Sleep

One of the first effective measures insomnia patients can take to fall asleep faster at night is lowering the thermostat in their bedroom. The temperature range of the bedroom which is considered ideal for sleep is established between 65 and 70 degrees Fahrenheit. This comes down to between 18.3 and 21.1 degrees Celsius. This guideline is set assuming standard bedding and clothing. This is the recommended temperature for an average human. However, this can vary from person to person. Furthermore, this depends on their physiology, gender, age and type of clothing worn in the bedroom. Studies indicate that higher bedroom temperatures are linked to shorter sleep duration, later sleep onset and lower sleep quality.

How the Body Actively Lowers Its Core Temperature

The body lowers its core temperature actively through the surface of the skin. Most of the thermic work is done by the hands, feet, and head. This is because these are remarkably efficient radiating devices. These three areas are rich in crisscrossing blood vessels that lie close to the skin’s surface. This allows blood to be spread across a large area of skin coming in close contact with the surrounding colder air.

Prior to sleep onset, our extremities discard body heath by thermally ventilating and thus lowering the core body temperature. This is the reason why sometime people at night stick their hands and feet out from underneath the covers. They often do this subconsciously because their core is becoming too hot.

The Number 1 Temperature Related Tip How to Fall Asleep Faster At Night

The best tip on how to fall asleep faster at night is to take a hot bath or shower before going to bed. This is because the hot temperature invites blood to the surface of the skin. Consequently, those dilated blood vessels on the surface accelerate the process of radiating out inner heat and lowering your core body temperature. This allows you to fall asleep much faster at night.

Furthermore, hot baths/showers can induce an increase in the amount of deep NREM sleep in healthy adults by 10 to 15 percent. Additionally, a hot bath can also help you relax and slow down your overthinking mind which is an ideal preparation for sleep. Therefore, it is highly recommended to implement a hot bath/shower habit into your bedtime routine.

Bonus Tip How to Lower Your Core Body Temperature Faster

An additional trick to accelerate the cooling down process of the inner body core is to splash water on your face before going to bed. The water will evaporate and therefore dissipate heat from the surface of your skin more effectively. As a result, you will be able to fall asleep faster.

Advanced Temperature Related Products to Sleep Better and Fall Asleep Faster

There exist multiple temperature related products on the market that facilitate sleep onset and improve sleep quality. Examples include whole-body thermal suits, cold blankets, hands and feet warmers etc. These products have scientifically proven benefits for people suffering from insomnia and other sleep conditions. More information on these products can be found on the Bedroom page and Sleep Tech page.