Chill Out and Sleep Better
Avoiding caffeine, sticking to a schedule, drinking a glass of warm milk and meditating are common tips for a good night's rest. If that doesn’t work, then people often resort to taking drugs. But the right body temperature can also play a crucial role and very few people know that body temperature may cause chronic insomnia.
Can't Sleep? Maybe Your Hot Body Is Keeping You Awake.
About one to one and a half hours before falling sleep, the body starts to lose heat from its central core and that brings on increased feelings of tiredness in normal healthy adults. These physiological changes happen well before going to bed and may be occurring before people realize them.
Temperature regulation is a significant factor in each of the two types of insomnia. The difference is when the insomnia occurs. People with sleep onset insomnia have difficulty initiating sleep at the beginning of the night, taking two to four hours each night in the worst cases; while people with sleep maintenance insomnia fall asleep easily but have trouble staying asleep, waking up multiple times during the night. Sleep onset insomnia is most common in the 20-30-year age range whereas sleep maintenance insomnia affects mostly retirees and the elderly. In both types of insomnia, sleep is not restful and sufferers are miserable during the day.
For normal sleepers, the drop in core temperature is marked by an increase in temperature in the hands and feet, as the blood vessels dilate and the body radiates heat. Studies show that for troubled sleepers, a cool room and/or body can push the internal thermostat to a better setting. Research shows that people sleep best between 60-68F. To enjoy a good night’s sleep, perhaps all you need to do is simply chill out.