The Quality of deep sleep According to experts cited, it is essential for physical and mental recovery and is largely determined by body and environmental temperature Very easy. Although many people pay attention to their nighttime routines, they often ignore how the thermal environment affects rest.
Experts assure that there are some simple and little-known strategies able to make a huge difference in finding a truly restful night’s sleep.
He deep sleep According to the doctor, plays a central role in physical and mental recovery Andrea Matsumuracertified sleep doctor. Matsumura emphasizes that this phase represents the most restorative phase of the rest cycle: “Deep sleep is the most restful sleep phase”he explained.
During this time, the brain eliminates waste, the body repairs tissue, and hormones essential for survival are regulated. Energy, metabolism and immunity.
The Sleep Foundation explains that most of this process occurs in the first half of the night, highlighting the importance of creating an optimal environment before sleep.
The Relationship between body temperature and sleep cycle is related to the circadian rhythm, as Dr. Raj Dasgupta, Chief Medical Officer of Sleepopolis. Dasgupta explains that the The core body temperature drops before and during sleepreaches its lowest point in the early morning, facilitating rest.
In addition, he emphasizes: “Cooler temperatures during sleep and in particular the natural lowering of core body temperature before bedtime promote the parasympathetic nervous system, signal relaxation, reduce stress hormones such as cortisol, calm the heart by slowing the heart rate and promote deeper and more restful phases such as slow-wave sleep and REM sleep.”
Matsumura agrees that easing this nighttime drop in temperature allows the body to enter deep sleep more easily. According to the Harvard Medical Schoolkeep those Keeping your bedroom cool is one of the most effective strategies for improving the quality of your night’s sleep.as excess heat affects the continuity of deep sleep.
Harvard recommends adjusting room temperature and using light bedding to help the body regulate its internal temperature.
Speaking of which thermal strategies for better recoveryExperts suggest measures aimed at regulating body temperature. Matsumura recommends placing a cold, wet towel over your forehead and eyes when going to beda practice that can accelerate thermal decline and promote sleep.
Dasgupta, for his part, points this out a hot bath or shower at least an hour before bedtimeAlthough it temporarily increases body temperature, when you exit the water it causes a loss of heat, leading to relaxation.
One of the effective remedies is sleeping with socks. Matsumura explains that keeping your feet warm dilates peripheral blood vessels, promotes heat transfer from the body’s core to the skin, and strengthens the brain’s sleep signal, preparing the body for a smoother transition into deep sleep.
The Bedroom ventilationAnother relevant factor is the right choice of bed linen. Matsumura and Dasgupta advised Use a fan or open a window to improve air circulation and prevent overheating.
Matsumura suggests a replacement Weighted blankets or memory foam mattresses for lightweight, breathable materialsas Bamboo or cotton sheets. Dasgupta emphasizes the convenience of using pillows or mattress toppers with heat regulation technology and therefore warns against using heavy blankets at the beginning of the night Excessive heat disrupts the deep sleep that prevails during the first few hours of rest.
Maintaining a cool environment at night allows the body to reach the optimal temperature for deep and continuous sleep, while a hot environment impairs rest and worsens its quality, it concludes. Very easy.
About The Author
