The body temperature in sleep

A normal body temperature at night is crucial for restful sleep. Find out here how our body temperature affects sleep and tips for preventing night sweats or freezing.

Contents

1. Body temperature at a glance
2. Body temperature during sleep
3. How sweating and freezing harm sleep
4. Tips for an optimal body temperature at night
5. Conclusion

1. Body temperature at a glance

In order to function healthily and normally on a daily basis and for all metabolic processes in our body to run smoothly, we humans need a certain body temperature. In a healthy adult, the normal core body temperature is usually between 36.5 °C and 37.5 °C, and the temperature on the surface of the skin is around 28 °C - 37 °C.

However, our body temperature never remains constant and is subject to natural fluctuations of up to 1 °C - depending on the time of day, state of health, activity level or hormonal state. Our brain is therefore always busy regulating the core body temperature, adapting it to internal and external circumstances and ensuring that we neither overheat nor undercool.

For example, it increases when exposed to strong heat, during physical exertion or in certain phases of the female cycle, so that we can remain productive despite increased energy consumption. On the other hand, when we calm down and relax, our metabolism and body temperature are reduced again. To prevent overheating or hypothermia, the body can take certain countermeasures - we sweat to release heat through the skin or shiver to generate heat through muscle activity.

2. Body temperature during sleep

Sweating or freezing at night keeps us awake! More than a third of all people say that feelings of heat and cold keep their disrupt sleep. In the evening, body temperature naturally drops slowly, reaching its lowest point between 2 and 3 am, before rising again slowly in the morning. As we fall asleep, the less important body mechanisms shut down: muscle activity, blood pressure and heart rate decrease, we require less oxygen and our breathing slows down. Veins and other blood vessels dilate, releasing heat and also reducing our body's surface temperature at night.

3. How sweating and freezing harm sleep

When we sweat a lot or are cold, our body becomes active to regulate our internal temperature and prevent hypothermia or overheating. This has a negative effect on the process of falling asleep in the evening and makes it difficult to sleep through the night, for example because we push the covers aside at night or try to warm up or cool down in some other way. Excessive sweating at night can also disrupt sleep, as the moisture that builds up on the skin quickly creates an uncomfortable sleeping environment.

So if the body temperature fluctuates too much during the night and we have trouble falling asleep or wake up frequently, the important deep sleep and REM sleep phases and we cannot get a truly restful sleep.

4. Tips for an optimal body temperature at night

With these simple measures, you can help keep your body temperature within a healthy normal range throughout the night so that you can sleep well and your body can regenerate optimally during the night.

#1 The right one sleeping environment

In order for our body to lower its core temperature naturally and for us to prepare for sleep, the bedroom should be neither too hot nor too cold. The generally recommended ambient temperature is therefore between 16 °C and 18 °C. Especially when in summer high outside temperatures or in winter If the heating is incorrect, you should try to regulate the bedroom temperature by adequate ventilation and the correct heating settings to ensure a good sleeping environment.

#2 Suitable sleeping textiles

Your sleeping accessories (pillows, blankets, mattresses) and your sleeping clothes have a direct influence on the surface temperature of the body and the feeling of warmth or cold at night. To avoid heat or moisture build-up, you should make sure that the duvet and clothing are not too warm or too tight. Nevertheless, you should not completely do without clothing or a thin duvet so that you are protected from cold drafts, heat and sweat can be drawn away from the skin and a normal body temperature can be maintained. You can find out which material is best for your bed linen in which situation. here read it.

Tip: Pillow & duvets made of special cooling and warming fibers can effectively support the body in regulating body temperature.

#3 Relaxing evening routines

Intense physical activity requires a lot of energy and stimulates circulation and metabolism, which also leads to an increase in body temperature. Therefore, you should avoid strenuous activities or extensive exercise in the last few hours before going to bed so that you can relax sufficiently in the evening and support the natural regulation of body temperature during sleep.

#4 The right diet in the evening

Our Nutrition has an influence on sleep and body temperature. Avoid heavy meals and foods high in sugar and caffeine in the evening and ensure that you consume alcohol in moderation. Ongoing, strenuous digestive processes and the stimulating effect of sugar, caffeine, etc. keep the body active and prevent the core body temperature from dropping. Cold drinks also promote heat production in the body and even cause us to sweat more.

#5 The best tips for sleeping in summer and winter

Spring, summer, autumn and winter – as the seasons change, so do our sleeping conditions. So that your body temperature does not suffer from a poor sleeping environment, you should adapt your sleeping habits to the ambient temperature.

You can find out which simple measures will help you to sleep peacefully and restfully even on hot summer nights in this article.

And we have the best tricks for a restful winter night here captured for you.

5. Conclusion

• The normal body temperature of an adult is 36.5 to 37.5 °C and varies by up to 1 °C depending on the time of day, state of health, activity level or hormonal status.

• A body temperature that is too high or too low at night can make it difficult to fall asleep, prevent you from sleeping through the night and significantly reduce your sleep quality.

• Make sure you have a cool sleeping environment and use a duvet, bed linen and sleepwear that are appropriate for your sleeping situation so that your core body temperature is regulated naturally and not by external influences.

• Before going to bed, avoid strenuous exercise, difficult-to-digest foods and stimulating foods that keep you active and thus promote a high body temperature.

Best regards and see you soon!