Sleep Apnoea Articles

What happens to our body temperature during the hours of sleep?

What happens to our body temperature during the hours of sleep?

When we sleep, we go through multiple stages1. The first stage is where you transition from consciousness and into light sleep. Then over the following stages, the body’s core temperature generally needs to drop by about two to three degrees2 to reach the state of deep sleep. If our core temperature is too high, however, it’s harder for the brain to differentiate the transition between the states of awake and sleep clearly, which can directly impact how effectively we rest.

The temperature of our surrounding environment can affect our core temperature, meaning that how hot or cold your room is can have more of an influence than you may realise.

In general, it has been found that around 16 to 18 degrees Celsius is ideal2,3, and that’s because this range is the most complementary to the cooler temperatures your core experiences during the middle of the night. These lower temperatures promote a more restful sleep by ensuring that your body doesn’t warm up earlier that normal and therefore transition too quickly out of the deep sleep stages.

Therefore, darker, quieter and cooler rooms create more ideal conditions for getting the best rest each night. So, with the warmer temperatures, what should we be doing to sleep in optimal conditions to get the most out of our dreaming hours? Here are some tips to be more proactive and get some quality shuteye.

Now that we know we have to keep our bedrooms cooler to encourage our core temperatures to reach that optimal state, the most obvious solution is to turn our air conditioning on at 18 degrees all night long, lay down and fall into a deep and peaceful slumber.

However, the majority of UK residents don’t have Air Conditioning and if you do this doesn’t bode well for your energy bill every month, and isn’t the most environmentally friendly either! So how do we cool down a room without AC? It’s actually easier than you think, and can mean the difference between a sleepless night in a makeshift sauna, and some blissful ZZZs.

So how do we keep our rooms at the optimal temperature for a great night’s sleep, without blowing the budget? Here are some DIY tricks to help you.

References:

  1. Health Direct, Australia. ‘The Stages Of Sleep’.https://www.healthdirect.gov.au/stages-of-sleep. Accessed 10 February, 2018.
  2. The Australian. ‘For a better night’s sleep, you’ve got to really work on that core (temperature)’. Feb 2016.http://www.theaustralian.com.au/life/health-wellbeing/for-a-better-nights-sleep-youve-got-to-really-work-on-that-core-temperature/news-story/34fa8c4fa2a795d0cc447cabc24d9606. Accessed 10 February, 2018.
  3. org. ‘The Ideal Temperature For Sleep’.https://sleep.org/articles/temperature-for-sleep/. Accessed 10 February, 2018.

 

 

 

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