Optimising your body temperature between the sheets can pave the way for a better night’s sleep – and a better scorecard
Temperature has a large impact on our sleep. Not only does the environment’s temperature have an effect on sleep, but so does body temperature. The body can have a negative reaction during extreme weather shifts, as it has to adjust.
In this guide, we will explore how temperature affects our sleep and what can be done to combat the weather changes throughout the year. We will also give you advice on how you can regulate your body temperature to give you the best chance of obtaining a good night’s sleep.
Seasonal sleeping and thermoregulation
Thermoregulation is the process that allows you to maintain a core body temperature. Our baseline core body temperature ranges between 36°C and 38°C . Keeping it at this temperature is vital to how well you sleep at night. However, there are things that can get in the way of your body’s ability to regulate its temperature, such as illness, stress, and alcohol.
In order to combat extreme changes in temperature throughout the year, the body has certain methods it uses. During the winter, the body shivers and your muscles produce heat as a result. Whereas in summer, the body produces sweat when you overheat to lower your body temperature.
Although these methods may be beneficial while you are awake during the day, shivering or sweating while you are trying to sleep isn’t ideal and can lead to a bad night’s sleep. This is why it’s important to make sure we regulate our body temperature depending on the season.
How to sleep in winter: Sleeping in a thermally comfortable environment is the preferable choice. This is why winter sleep can be extremely difficult, as it can get really cold during the night. If you are one of those people who find themselves tossing and turning during the colder months, there are some ways you can warm your bedroom during the winter.
Use extra layers: If the cold is unbearable during the night, wrapping up with extra layers of blankets can help. Weighted blankets are a great way to keep your body’s temperature regulated. You can even wear more clothing to bed to make you feel warmer. Natural fabrics like cotton, silk, and bamboo are great for sleeping in and should keep you warm.
Keep out draughts: Blocking the areas of your home that cause draughts, such as window frames, keyholes and under doors, can help keep your bedroom warm. It’s also important to make sure your home is properly ventilated to prevent any further draughts. Proper ventilation allows moisture to be released, keeping your home fresh and dry and preventing dampness and condensation.
Take a warm shower or bath: Taking a warm shower or bath right before bedtime can increase your body’s temperature before you go to sleep. Also, if you keep the water temperature between 35 and 40 degrees and let the water flow over the muscles that are stiff or sore, it can relax them and lead to better sleep.
Use a hot water bottle: Using a hot water bottle can help keep you warm as you fall asleep. Furthermore, the warmth from a hot water bottle can help your body stimulate healthy blood flow and circulation. This increase in blood flow can help your body relax, which can lead to better sleep. It can also help relieve anxiety and stress.
Sleep better with Emma Sleep
If you feel it’s time to upgrade your sleeping environment, Emma Sleep’s online store has plenty of sleep products available to give you the best night’s sleep possible.
To awaken your best, the Emma Diamond Hybrid Mattress is highly recommended by experts. This 2022 award-winning mattress is made from graphite-infused foam and pocket springs, and has been optimised for deep sleep by dissipating excess heat away from your body. You can also say goodbye to back pain with its 7-zone dynamic support.
Keep warm this winter with Emma’s All-Seasons Duvet, designed to work all-year round to keep your sleeping temperature just right. And don’t forget to ensure your neck is properly supported with the Emma Diamond Hybrid Pillow, which utilises the same award-winning technology found in the company’s mattress to optimise for longer, deeper sleep.
