4 NIGHT ROUTINE HABITS FOR BETTER SLEEP
We all know the importance a restful night’s sleep has on how well we function the next day. On average, we should be getting 7 or more hours of sleep each night, however 1 in 3 adults in the United States are getting less sleep than they should.
Lack of sleep is linked to a plethora of chronic diseases and conditions such as type 2 diabetes, heart disease, obesity and depression. Most of us are aware of the major contributors to good sleep such as maintaining a consistent sleep schedule, avoiding caffeine in the evenings and staying away from late night scrolling sessions on TikTok or Instagram. However, there are some things you may not realize are impacting your sleep quality and how to change them to help you get a better night’s sleep.
TEMPERATURE IMPACT ON SLEEP QUALITY
We all know what it’s like to toss and turn trying to find a cool spot on your pillow while in a hot room, only to lay awake and frustrated. This is because body temperature plays a big role in how easily you fall asleep, the quality of sleep and the time spent in each sleep stage – all impacting how rested you will be when you wake up.
Core body temperature fluctuates throughout the night, and decreases in body temperature begins two hours prior to sleep through vasodilation (expansion of blood vessels). It does this by sending heat from the body’s core to the extremities (like hands and feet). You may notice your hands and feet naturally become warmer closer to your bedtime. If the body is not able to lower its temperature prior to sleeping and throughout the night, you will struggle to get restful sleep.
HOW INCREASED BODY TEMPERATURE AFFECTS SLEEP STAGES
The body’s inability to efficiently send heat away from the core and to the extremities has been associated with a lower sleep efficiency and a higher chance of waking up after falling asleep. If your sleeping environment is too warm, it can interfere with your body’s ability to thermoregulate and cause fatigue.
DECREASED DEEP SLEEP (SLOW-WAVE SLEEP)
Increased core body temperature has been linked to decreased “slow-wave sleep” also known as deep sleep – the stage when your body is in its most restful state.
DISRUPTION OF REM SLEEP
Excessive heat at night can also decrease the time spent in REM sleep, as the body is more sensitive to temperature changes during this sleep stage. Disruption of REM sleep can cause memory problems, difficulty concentrating throughout the day and daytime sleepiness.
HOW TO KEEP COOL DURING THE NIGHT
1. THE IDEAL ROOM TEMPERATURE FOR BETTER SLEEP
The ideal room temperature while sleeping is 65°F (18.3°C), however it can vary by person. Keeping the temperature in a range between 60 and 67°F (15.6 and 19.4°C) will be most ideal for better sleep.
2. CONSIDER YOUR BEDDING SEASONALLY
Bedding plays a significant role in avoiding overheating throughout the night. I always recommend natural fiber sheets (cotton, linen, or bamboo) and a breathable comforter or blanket. Make sure you are changing your bedding depending on the season, and using something more lightweight during the summer months.
Sprinkle a teaspoon of body powder onto your sheets before getting in bed for extra freshness and moisture absorption.