Why is temperature crucial for sleep?
Your average body temperature is around 37°C, but this can vary slightly depending on your age, physical activity and the time of day. 🌡️
Due to the circadian rhythm, your core body temperature changes throughout the day.
In 24 hours, your body temperature can vary by up to 1°C, which is controlled through thermoregulation.
When you first wake up, your body temperature is low and then rises steadily throughout the day.
Towards evening, your body temperature starts to drop again.
The drop in temperature is a signal for your body to prepare for sleep. 💤
But what actually causes this temperature change?
How melatonin affects body temperature
Melatonin, also known as the sleep hormone, controls your body clock.
It is produced between 9:00 pm and 8:00 am. ⏰
This hormone is responsible for lowering your body temperature, relaxing your muscles, and making you sleepy.
When your body temperature drops in the evening, your body prepares for sleep.
During the night, your body temperature continues to drop and is at its lowest in the early hours, between 2:00 am and 4:00 am.
Melatonin production stops around 8:00 am, so your core temperature begins to rise a few hours before you wake up.
How to achieve the best temperature for sleep
Your body's core temperature needs to drop down a few degrees to fall asleep. 🌡️
But sometimes, the body needs a little encouragement.
So, what can you do?
Take a warm bath or shower
It's scientifically proven that a warm bath or shower before going to bed improves your sleep. 🛀
For best results, you should spend a minimum of ten minutes in the hot water an hour before bed.
This reduces your body’s core temperature and helps you fall asleep faster.
Work out before bedtime
Working out at least 2 hours before going to bed can positively affect the quality of your sleep. 🏋️
When you exercise, your body temperature rises.
However, when you finish your workout, your body cools down naturally.
This also increases your sleep drive, making you feel more tired before bed.
Exercise and meditation can also help you relieve stress and anxiety. 🧘🏼♀️
However, it's important to avoid exercising immediately before bedtime, as your body will still be warm from the physical activity.
Choose your mattress and bedding carefully
The temperature of your mattress and bedding also impacts how warm or cold you feel at night.
About 80% of the overall temperature in bed is determined by the duvet. If you overheat or freeze in bed, you should reconsider your choice of duvet.
These materials offer good ventilation and can wick away moisture.
The tog rating of your duvet also contributes to your sleeping temperature.
- 4.5 tog for your summer duvet
- 13.5+ tog for your winter duvet
- 10.5 tog duvet for an all seasons duvet
The Simba 3-in-1 duvet is an excellent choice as it can be customised with different layers depending on the season.
Your mattress also plays a role when it comes to regulating temperature during sleep.
If you're a hot sleeper or get night sweats, choose a breathable and cooling mattress for the best sleep.
On the other hand, if you feel cold while sleeping, your mattress should be able to retain heat and keep you warm.
Combining a cool mattress with a lightweight duvet and breathable bedding can be instrumental in having a cooler and more comfortable sleep.
Our favourite cool mattresses:
So, what is the best temperature for a good night’s sleep?
Temperature greatly influences how quickly you fall asleep at night and how much deep sleep you get.
The best temperature for sleeping should be around 18°C.
A warm bath and a workout can help you cool down your body temperature and get a good night's sleep.
You should also pay attention to your choice of mattress and bedding, as this can have a big impact on your sleeping temperature.