Your body temperature drops lower and lower as you sleep. It falls most significantly during stages of REM sleep. Your brain temperature actually rises while your body temperature drops.
Research shows that your body temperature drops because your body runs at lower levels of energy. It uses energy in your brain, your core body functions, and your vital organs while allowing less energy to be used in the rest of your body.
This is causing scientists to believe that you feel rested after a night of sleep because your body is able to use less energy during an efficient thermoregulated sleep period.
Why does Your Body Get Hot during Sleep?
As we covered, a warmer temperature can negatively impact the quality of your sleep. There are several different reasons for temperature rise while you sleep. Not everyone warms up during sleep, and here are a couple of common causes of getting hot during sleep cycle.
Changes in hormones could be the cause of temperature increase. Hormone fluctuation is one of the most challenging things that happen to your body. It is especially widespread during the time of menopause and 75% of women experience hot flashes during menopause. Though, women of all ages can experience hormonal fluctuations.
Sleeping with Pets or Children
This is much easier to rectify than your body’s changing hormone levels. Some options include; purchasing a bed for your pet to sleep on the floor instead of with you. Another option may be to buy a larger bed if you still want your children or animals to sleep near you but not as close.
The material of your Bed
You may be sleeping on a couch made of stuff that doesn’t allow your body to breath. This is common with many foam mattresses and mattress pads. I know that mattresses are expensive, but when it comes to healthy sleep, it is wise to choose a mattress that helps you to cool down.
A room that lacks circulating air may not seem like a big issue, but it certainly can be. Low air movement can hurt your body’s automatic response to thermoregulation. It is best to open a window when the season and weather permits. You can buy an inexpensive fan or rotating fan. Place this near your bed but don’t keep it directly blowing at your face. If it is angled at your face all night, it can cause dry eyes, which will keep you awake. You can also look into smart bed cooling and heating devices to regulate body temperature during sleep.
Body Temperature during REM Sleep
REM sleep is the most crucial part of your sleep. At the time of a REM cycle, your body temperature actually drops the most. As we have previously noted, lower body temperature is ideal for helping you get the rest you need. The longer the REM cycle, the more your body temperature falls.
Interestingly, during your REM cycle, your brain temperature rises. This happens at the same time while your body temperature is falling. The thermoregulation of your human body is more efficient than most other mammals.
Is it Possible to Change Body Temperature during Sleep Cycle?
There are several things you can do to make sure your temperature will fall during your sleep cycle.
- Don’t wear socks: It is okay to sleep in pajamas, but actually, the fewer clothes you wear, the better your body can regulate its temperature. It is ideal to sleep with little to no clothing and use a blanket for cover.
- Set your thermostat between 65 and 68 degrees. This is hard for a lot of people. Some like their homes set at 70 – 72 degrees. While this feels comfortable, it is essential to know that the cooler temperature is healthy for you while you sleep. A cool sleeping environment is also found to lower your body’s metabolism rate.
- Try a gadget. A fan is a great option to keep you cool during the night. It also has the added benefit of creating a noise barrier. With a fan running you are less likely to hear loud vehicles passing by or noisy neighbors getting home at late hours of the night.