One of the most important changes you can make to immediately improve the quality of your sleep is to emphasize setting the ideal temperature in your room.

Who is she?

Experts say 18.3 degrees Celsius. Of course, the ideal can vary from person to person, but most doctors recommend keeping the thermostat set between 15.6 to 19.4 degrees Celsius.

Yes, the bedroom should be cool and dark, like the caves we slept in hundreds of thousands of years ago.

In this article, we will explain why temperature plays an important role in the proper functioning of the circadian rhythm, as well as various ways to adjust the ideal temperature of your room for better sleep.

Why does temperature affect our sleep?

Our sleep cycle is regulated by the circadian rhythm, or our body's biological clock. The circadian rhythm - which comes from the Latin expression "circa diem", meaning "around the day" - is responsible for maintaining the sleep/wake cycle in 24-hour cycles and is controlled by the suprachiasmatic nucleus located in the hypothalamus of the brain.

The suprachiasmatic nucleus is essentially the CEO of the body, receiving information from a range of environmental factors, such as light and temperature, and essentially coordinating the timing of certain biological events, such as the release of specific hormones, body temperature, sleep, and digestion.

The temperature in the core of the body follows this cycle, rising and falling throughout the 24-hour period. It has been shown that in order to fall asleep and remain asleep, our body needs to drop its internal temperature by about one degree Celsius.

How does the temperature in the body's core drop?

The main way the body lowers its internal temperature during sleep is by sending heat away from its core, to the feet and hands. In this process, called vasodilation, the circadian clock instructs blood flow to increase to the extremities, thereby lowering the body's core temperature.

This is why some people often have warm hands and feet when they go to bed. On the other hand, people who have chronically cold feet may experience some form of insomnia, possibly due to a disruption in this process.

So the reason why a lower temperature helps us fall asleep more easily at night is because we affect our body's internal temperature. Conversely, a high bedroom temperature during the night makes us It keeps you awake and alert , thus affecting the stages of sleep.

What is the best sleeping temperature for babies?

Babies may benefit from a bedroom that is one or two degrees warmer, up to 20.5 degrees Celsius, as they are more sensitive to temperature changes.

However, parents should keep in mind that a very warm bedroom can increase the risk of sudden infant death syndrome .

It is recommended to use approved sleepwear, ensure a favorable room temperature, and avoid heavy blankets or multiple layers. According to doctors, parents can monitor their baby's temperature during the night by touching the stomach or the back of the neck.

Research shows that babies achieve the correct body temperature, on average, by the age of eleven weeks . At this point they begin to reach a minimum body temperature of 36.4 degrees Celsius within four hours of bedtime, similar to adults.

What other ways can we lower body temperature?

If you want to enjoy more and better quality sleep at night, then your goal is to create the right conditions to achieve it. One of the most important hacks you can do is to help your body lower its internal temperature, simply by adjusting the temperature of your bedroom.

However, there are other ways to lower body temperature.

One way to do this is to take a hot bath before bed. It may sound counterintuitive, but a hot bath lowers your body temperature because it dilates the blood vessels on the surface of your skin, essentially pulling blood from the core of your body to the surface.

Thus, your skin, palms, and soles act as thermal emitters and disperse heat outward, while the temperature at the body's core remains reduced, an ideal condition for enjoying healthy and quality sleep.

Also, if you want to save money on electricity consumption, there are other ways to keep your body cool. The Gravity Ice gravity blanket , in addition to harnessing the power of Deep Tactile Pressure to relieve stress and relax your nervous system, is made of 100% Bamboo Viscose, which allows air to circulate through its natural micropores, keeping your body cool and dry throughout the night.

Upgrade your sleep with a gravity blanket

Gravity blankets are the most effective way to deal with insomnia and stress without medication, as they have been used for many decades to help people suffering from anxiety disorders, autism, and other sensory disorders.

How do they work?

They are designed to apply gentle, steady pressure to the entire body, which occupational therapists call “ Deep Tactile Pressure .” This steady pressure relaxes the nervous system and helps the body naturally increase levels of serotonin and melatonin (the hormones of happiness and sleep) while reducing levels of cortisol, which is responsible for stress.

As a result, the mind stops "racing", the heart rate drops, the mood improves and the body enters a state of complete relaxation.

Choose the one that weighs closest to 10% of your body weight and upgrade your sleep from the very first night!