Tip one: regulate environment temperature
Tip two: take a bath
Tip three: choose quality bedding
Tip four: wear socks
Have you ever experienced those ridiculous summer nights that the temperature is hard to bear, but you do not turn the air conditioner up and think you can get it over if you fall asleep? Tossing and turning in the bed, you may find it very hard to do so. That is because the temperature has a significant influence on our sleep.
Something called thermoregulation has a considerable impact on our body’s sleep cycles. Our body temperature will not keep a steady 98 degrees Fahrenheit all day long. It is an average number. People will experience an automatic body temperature drop when it is bedtime. It is a signal that tells you to initiate your sleep. If the temperature of the environment is too high, it can be a physiological challenge for your body to get into sleep. Research suggests that the best temperature for sleep is 60 to 68 degrees Fahrenheit; lower or above will cause sleep troubles.
Further research shows that people who have insomnia tend to have higher body temperature than normal right before they go to bed. Tring to solve this problem, researchers employ a technic method to lower the body temperature of insomniacs. And evidently, they fall asleep more quickly and have more deep-sleep time. We can see a cooler temperature is better for our body to get into sleep.
So, here are some tips for cooling your body before and after you dive into the blankets.
 Tip one: regulate environment temperatureÂ
A temperature of 68 degrees Fahrenheit in your bedroom is recommended. Some people feel the temperature is all right, but some may feel cold. Trust me (and the science), you will sleep better if you are a little cooler. However, do not be extreme; the lowest temperature is recommended at 60 degrees Fahrenheit. You can cover yourself up well, wear your pajama, but do not overdo that or your body will overheat. Personalize your own cool bedroom environment will promote sound sleep.
 
 Tip two: take a bathÂ
If you do have trouble falling asleep, try to spend 1.5 to 2 hours to take a warm bath before you go to bed. Although your core temperature will rise when you are in the tub, it will fall gradually after you step out as the moisture on your skin start to evaporate. At the time you go to sleep, your body is chilled enough. The drop in body temperature will help us fall asleep quickly.
 
Tip three:Â choose quality beddingÂ
Use some particularly designed mattress or mattress pad to regulate your body temperature. Some mattress and mattress pad are designed with specific cooling function. Selecting a quality one will effectively help those who have a warmer body. Breathability is another significant feature of choosing beddings. The difference in breathability from fabric to fabric is noticeable. Cotton is one of the most breathable fabric. Linen is a popular summer fabric owing to its excellent breathability. Polyester, comparing with the fabric mentioned, owns lower breathability. Usually, natural fabrics are regarded as more breathable than their synthetic counterparts.
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Tip four:Â wear socks
Find help from socks. Even though the environment temperature is ideal for sound sleep, some will lose their sleep because of the coldness from feet and arms. The blood circulation is the primary way for human heat transfer, which helps to distribute heat throughout the body. If you feel you have cold feet and hands, poor blood circulation would be the cause. Try to put on a pair of warm socks when you go to bed. Some people are born with a warmer body and prefer to be barefoot. So, give it a try and find the best way you like.
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