Sleep & Body Temperature

Thermoregulation refers to the body's processes for keeping the core body temperature around 98.6 °F (plus or minus a degree). Maintaining balance relies on the equilibrium between heat production and heat loss, influenced by environmental conditions and behavior. The body adjusts skin blood flow, hormone levels, and sweating to regulate itself, ensuring it stays within the optimal temperature range.

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As night approaches and sleepiness increases the core body temperature drops as melatonin, the master sleep hormone, is released. This gradual decline in core body temperature continues once we are asleep and helps to keep us there.

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Sleeping conditions that are too warm or too cool can disrupt this signaling and disrupt sleep. This is especially true during REM sleep, the type of sleep associated with dreaming when the body's ability to maintain a stable temperature on its own is greatly reduced.¹

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Here are some ways to help regulate your core body temperature while sleeping:

• Keep your bedroom cool and well-ventilated. The optimal room temperature for sleep is generally around 65 degrees Fahrenheit. 
• While it might seem counterintuitive, a hot bath before bedtime can help cool your body afterward, promoting natural cooling as your body temperature decreases post-bath.²
• Use breathable and moisture-wicking bedding materials such as cotton or linen sheets. These materials help regulate body temperature by allowing heat and moisture to escape.
• Opt for a mattress that promotes good air circulation and provides temperature regulation. Some mattresses are designed to dissipate heat and keep you cool during the night.

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*References available with PDF download