Have you ever woken up in the middle of the night feeling too warm or sweaty? Or maybe you’ve found yourself tossing and turning, unable to fall asleep because you’re too hot. If you’ve experienced these issues, you’re not alone. There’s a complex relationship between sleep and body temperature. In this guide, we’ll explore the question: does your body temperature rise when you sleep? We’ll discuss the science behind temperature regulation, factors that affect body temperature, and tips for cooler sleep.
The Science Behind Body Temperature Regulation During Sleep
Despite common belief, science actually shows that core body temperature drops a little as you prepare for sleep and continues to decrease throughout the night. This decrease is part of your body’s natural circadian rhythm, which helps regulate your sleep-wake cycle.
However, while your core temperature drops, you may experience fluctuations in skin temperature during the night. These fluctuations are closely related to the different sleep stages.
- Falling asleep: Your body starts to cool down right before bed and as you drift off to sleep.
- Light sleep: During this stage, your core temperature reaches its lowest point, about one to two degrees below your daytime temperature.
- REM sleep: During REM sleep, your body temporarily loses its ability to regulate temperature, which can sometimes make you feel warm.
Even though science shows that body temperature drops while you sleep, several internal factors can affect how warm or cool you feel at night.
- Hormones. Melatonin, progesterone, estrogen, and cortisol are all examples of hormones that can affect your sleep temperature.
- Age. As we get older, our ability to regulate temperature during sleep may decrease.
- Medical conditions. Certain health issues, like thyroid disease, can affect temperature regulation during sleep.
- Medication. Some medicines, like antidepressants, can cause high body temperature while you sleep.
- Illnesses. If you have a cold or fever, you may feel hot at night while your body fights the illness.
External Factors That Impact Sleeping Temperature
While internal factors play a major role in sleep temperature regulation, external factors can also significantly impact how warm or cool you feel at night. Here are some examples.
Room Conditions
Your room temperature is crucial for quality sleep. Most experts recommend keeping your bedroom between 68 and 72°F (20 to 23°C) for the best sleep conditions. However, personal preferences can vary slightly.
Humidity also plays a big role in temperature regulation. If your room is too humid, moisture will move faster through the air, which can make your room feel much warmer than it actually is. If you live in a humid climate, you may need to adjust your room temperature or use a dehumidifier to create a more comfortable sleeping environment.
Sleeping Materials
You probably know that sleeping materials can affect sleep quality if they’re uncomfortable. But did you know that some materials can cause your body temperature to rise when you sleep? Here’s a look at which materials can help you sleep better.
Sleepwear Materials
Natural materials like cotton and wool are generally better at wicking away moisture and letting your skin breathe, which can prevent overheating. These materials are also great at adjusting your body temperature to adapt to external conditions. Synthetic materials, on the other hand, may trap heat and moisture, potentially making you feel warmer.
Mattress & Pillow Materials
Some materials, like memory foam, can trap heat and prevent proper air circulation. This can lead to a build-up of warmth throughout the night and potentially disrupt your sleep. Memory foam, in particular, is known for holding heat. While it can be helpful for extra support, it can sometimes lead to overheating, especially in hot sleepers.
Bedding Materials
Just like with sleepwear, natural fibers like cotton and wool are great for sheets because they’re breathable and moisture-wicking. Wool’s natural temperature-regulating properties also keep you cool in the summer and warm in the winter, so you don’t have to worry about changing your sheets out every season.
For those struggling with a hot mattress, a wool mattress protector can be a game-changer. Wool mattress protectors can create a barrier between you and the heat-trapping mattress, helping maintain a more comfortable sleep temperature throughout the night.
Signs Your Sleep Is Affected by Temperature
If you’re wondering if your body temperature rises when you sleep, your temperature might be affecting your sleep quality. Here are some common signs.
- Waking up sweaty or feeling too warm
- Difficulty falling asleep because you feel too hot
- Waking up frequently during the night
- Tossing and turning while you sleep
- Feeling tired when you wake up
- Having vivid or disturbing dreams
8 Tips for Maintaining Optimal Sleep Temperature
If you’re experiencing any of the above signs that temperature is affecting your sleep, here are some tips for creating a more comfortable sleep environment.
- Set your thermostat between 68 and 72°F (20 to 23°C).
- Invest in breathable wool sheets, blankets, and pillowcases.
- If you tend to sleep hot, look for mattresses with cooling technologies or add a wool mattress protector.
- Wear loose-fitting, breathable pajamas made from natural fibers.
- If you live in a humid area, use a dehumidifier to help control moisture levels in your bedroom.
- Drink plenty of water throughout the day to help your body regulate temperature better at night.
- Use fans to keep air circulating. This can help maintain a more comfortable temperature.
- If you share a bed with a partner who likes different temperatures, consider using separate blankets so you both stay comfortable.
Shop Woolroom for Better Sleep
At Woolroom, we offer a wide range of products designed to help you sleep comfortably throughout the night. Our wool bedding is breathable and temperature-regulating, keeping you at the perfect temperature all year round. Wool can also absorb and release moisture into the air, helping you stay dry while sleeping.
Shop our bedding options today to create the ultimate sleep sanctuary!