Who has no problem to sleep one time in his life ?? In my situation, it happens often, not many but often, above all during summer time when the temperature can be very high even at 4h AM. The point is that I don’t use any trick to help me, I mean using sleeping pills for example or using some grandmother tricks like drinking a glass of warm milk. Of course, you can tell me to use air conditioner but we have to know to regulate it if not, the problem is still here. Studies found out that normally the optimal sleeping temperature is quite cool, between 15-20 degrees Celsius (60-68 Fahrenheit) - above or below can lead to restlessness. This range allows |
the decrease of our body temperature which, in turn, initiates our sleepiness.
For example, researchers, from Flinders University in Australia, discovered that insomniac people tend to have a warmer core body temperature than normal persons just before to go to bed. This issue leads to heightened arousal and a struggle to fall asleep as the body tries to regulate its internal thermostat.
And for normal people, the temperature drop is marked by a temperature increase in hands and feet, as the blood vessels dilate and the body radiates heat. So a cool room and a hot-water bottle placed at the feet rapidly dilate blood vessels and by this way push the internal thermostat to a better regulation.
Researchers, from the Clinique du Sommeil (CHRU) in France, said that the sleeping quality is a balance between behaviour, environment and circadian rhythm and to improve it, we just have to do simple things – example of behaviour, eating tryptophan and carbohydrate rich foods, a cold shower just before to sleep, doing sport in the afternoon...
About the environment, the temperature should be between 30-32 degrees Celsius (86-89 Fahrenheit) without night clothing or between 16-19 degrees (60-66 degrees) with a pyjama and at least one sheet. Noises should not pass above 50dB, if not we will sleep less hours although we can get used to it.
And about the circadian rhythm (awake/sleep cycle) is 25 hours. This cycle works in synchronization with the body temperature cycle and when both become independent, it may often lead to a discomfort and fatigue. Factors like the stress, caffeine drinks, alcohol, nicotine… including our age can influence this desynchronization.
In this world, some people are more lucky (or not) than others because they can sleep in any kinds of condition without taking anything and be fresh and ready for the next day but if you are like me, try to balance the temperature to have a good rest.
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