Fluctuating Body Temperature – TSMP Medical Blog

December 13, 2022December 13, 2022

Normal body temperature is 36 degrees Celsius or 98.2 degrees Fahrenheit, but your body is capable of changing the temperature according to different seasons and circumstances. Your normal body temperature will keep changing throughout the day – you can notice a change of up to 1°F throughout the day, which usually depends on how active you are. What it means is that fluctuating body temperature is in fact a part of your body’s defense mechanism. However, it is important to ensure that your fluctuating body temperature is not the outcome of an underlying medical condition. Keep reading to learn more about it.

Causes of Fluctuating Body Temperature

Naturally, your body changes its temperature to comply with the changes in your surroundings, which has been experienced by everyone. Your body will lose heat when the temperature of your surroundings is on the higher side. Your body does this by activating your sweat glands that release excess heat through your skin. The evaporation helps keep your body cool. On the other hand, your body will try to keep it warm when the temperature in your surroundings is low. Your body completes the task by making your blood vessels to send blood from small capillaries to the warm parts of the body, which in turn signals your muscles to shiver. Shivering can produce heat and your body maintains its temperature.

Below are some other common reasons behind fluctuating body temperature.

1. Body Growth

It is common to notice temperature fluctuation in infants, which is mainly because their bodies are still growing. The temperature increases within the couple of days of birth but it comes down a bit during infancy to middle age.

2. Hormonal Changes

You may be noticing fluctuations in your body temperature due to hormonal changes. A woman’s temperature will increase during menstruation – the same will happen after menopause. Due to a change in metabolism during pregnancy, there will also be an increase in your body temperature.

3. Circadian Rhythms

Your temperature may fluctuate due to a change in your circadian rhythms. The lowest temperature occurs nearly 2 hours before you wake up. You will feel colder during certain times irrespective of the stable surrounding temperature.

4. Fever

Your temperature may fluctuate when you have a fever, which is a common symptom of many diseases. You have a fever if your rectal temperature is 101°F and your oral temperature is 100°F. Along with certain infections, trauma and injury, other medical conditions like arthritis or lung cancer can also raise your body temperature.

5. Hypothyroidism

Hypothyroidism is one of many reasons of fluctuating body temperature. The thyroid regulates how your body’s cells make use of energy received from food – the process is called metabolism. Your metabolism may slow down due to certain diseases or other factors, which is called hypothyroidism. Your body temperature will drop when your metabolism is slow and you will feel cold. The most common symptoms of hypothyroidism are fatigue, constipation, muscle pain and depression.

6. Diabetes

Insulin imbalance is the underlying cause of diabetes and other metabolic disorders. It also has a connection with your core body temperature. Scientists have found that when insulin is injected into a specific area of the brain in rodents, it can lead to an increase in their body temperature as well as metabolic rate. This shows your diabetes can affect your body temperature and cause fluctuations.

7. Other Causes

Abnormal fluctuation of body temperature may be the outcome of infections or other diseases, including arthritis, injury, trauma and brain tumor. Certain medications can also affect your body temperature. Consumption of alcohol may also cause your body temperature to fluctuate.

How to Deal With Fluctuating Body Temperature

In order to stay healthy, it is important to take steps to ensure your body temperature does not rise or drop too quickly. If your body temperature is high, wear light clothes, take lukewarm water bath, and drink plenty of cool liquids. If your body temperature is low, wear warm clothes and drink hot fluids.

When Should You See a Doctor?

A quick rise or fall in your body temperature can have serious consequences. It is, therefore, important to go to see your doctor if your body temperature is above 111°F or below 79°F. You should also call your doctor if your temperature is above 104°F and has not come down even after a couple of hours of home treatment. If you experience persistent fever, this could be due to a viral illness.

Also, call your doctor if your body temperature is 102°F for 2 full days, 101°F for 3 full days, or 100°F for 4 full days. Similarly, you should consult with your healthcare provider if you have low body temperature that persists.

Normal Body Temperature & How It Fluctuates

Your body has an internal thermostat and it aims to maintain your temperature as close to your goal as possible. The stability of that number, known as your core body temperature, reflects your body’s ability to turn up the heat or cool things down to keep you within your ideal range.

Each day, your body has plans to adjust your temperature to follow your circadian rhythm by warming you up to start the day and cooling you down for sleep. Yet diet, exercise, hormones, and many other things affect your temperature. As a result, your body is constantly making adjustments to keep it all balanced:

• When you are too hot, your body tries to radiate, or get rid of heat, by widening your blood vessels to carry excess heat to your skin’s surface. As sweat evaporates off your skin and blood loses heat to the air, your body cools.
• When you are too cold, your body tries to insulate, or trap heat by narrowing your skin blood vessels so the blood keeps more heat in your core, as well as raising your temperature through shivering.

The stability of your temperature is an indicator of your body’s ability to adjust in the face of challenges. It signals how you’re recovering, how prepared you are for the day, if you’re coming down with an illness, or if hormones in your body are hard at work.

Your Temperature Naturally Fluctuates

On average, an individual’s core body temperature varies from 36.5–37.5 °C (97.7–99.5 °F) over the course of a day. Your body temperature doesn’t remain constant — it fluctuates according to your circadian rhythm.

Generally, this means your body temperature is at its lowest a few hours before you wake and its highest an hour or two before bed.

An individual’s core body temperature typically changes by about 1 °C (1.8 °F) between its highest and lowest points each day. Anything outside of that range indicates that something is challenging your body and preventing it from adjusting.

At the surface of your skin, where heat from your blood and cold from the environment are more intermingled, the range is typically much larger.

Your skin temperature and core temperature can even change in opposite directions throughout the day. For example, if your core temperature is too high, your body tries to cool itself by pushing blood to the skin so it can shed that excess heat. But in the case of fever, or after ovulation, both will rise similarly.

With all of these changes, it’s important to keep in mind where you’re measuring from before you compare numbers.

Which Patterns Matter?

During the day, your temperature varies as you move, eat, drink, socialize, and change your environment. Because there is so much variation in temperature throughout the day, if you want to measure your overall health status, it’s best to measure your temperature at night when your body is stable.

At night, your body’s temperature is a reflection of what happened during the day—is your body stressed outside of its ideal range or is it able to maintain your stable thermostat?

If your body temperature is outside of your normal range, your body is signaling to you that something is pushing it beyond what it can adjust for.

Look for these patterns in your nightly core temperature:

Disrupted Circadian Rhythms

Your circadian rhythm helps your body move between being awake or asleep. As part of this rhythm, your core body temperature drops near your optimal bedtime and rises again just before you wake up. Keep in mind that melatonin release helps trigger your body’s cooling process and may be easily disrupted by blue light.

If your average temperature is significantly higher or lower than average, or if it fails to change when you try to go to sleep, then your body may be stuck under strain—preventing it from flexibly adjusting throughout the night. If you fall asleep at a different time than you normally do (e.g., traveling to a new time zone), your temperature rhythms may also be misaligned.

Potential Illnesses

If you’re getting sick, even before you get a fever, your body’s temperature may rise. While estimates vary, normal daily temperature fluctuation is around 1 °C (1. 8 °F). If you spot a high temperature outside of that range, it may mean your body is fighting to keep you healthy. Some illnesses may even cause a fever. Regardless, a positive sign of recovery is your temperature returning to normal afterward.

Internal Heat

Powering your organs can generate a lot of internal heat. If you have a large meal or a few drinks close to bed, you may find that your temperature remains elevated throughout the night. This is evidence that your digestive system is working overtime.

You may spot changes around 0.5 °C (0.9 °F). Being in touch with your body can help you identify if overheating is due to something you can control (e.g., mealtimes or bedding) or is the result of another bodily change (e.g., hot flashes or melatonin).

Menstrual Cycles

If you track your menstrual cycle, you may see your temperature range shift with your hormones. This usually results in lower body temperatures during the first half of the menstrual cycle (follicular phase), followed by a rise in the second half (luteal phase). Note that using hormonal birth control may suppress monthly temperature variation and/or increase your average temperature.

Things to Keep in Mind

You have the power to influence your body temperature more than you might think. There are even Tibetan monks who meditate and raise their skin temperature high enough to dry a wet towel resting on their backs. We recommend starting with some of these simpler hacks:

• A hot shower can encourage your body to rapidly cool itself afterward, signaling to your internal thermostat, “It’s time for bed.”
• A cold shower can stimulate your system and cue your body to heat itself to stay awake.
• A cool room can lighten your body’s workload by making it easier to maintain an ideal temperature during sleep. Regardless of your temperature preferences, physiology, and science both point to the ideal nighttime room temperature being around 65 degrees Fahrenheit (18 degrees Celsius).

Observing your body’s day-to-day temperature can inform you. Start monitoring your trends and see what patterns emerge.

Oura Team
April 28, 2023

Body temperature: norm and pathology

The main indicator of a person’s state of health is his body temperature. It reflects the ratio between the heat produced by various organs and tissues, and the heat exchange that occurs between the body and its environment. Body temperature acts as a biological marker showing the current state of the body.

Thermoregulation in the body

For a normal human life, it is required that heat exchange be carried out constantly. It depends on the characteristics of the organism and on the presence of various reflex stimuli, and changes can affect even if the ambient temperature remains unchanged.

Thermoregulation disorder

First of all, such violations can occur as a result of external or internal factors. For example, various types of diseases are classified as internal.

The main symptoms can be considered:

• the occurrence of chills;

• chills, as a result of hyperkinesis – when involuntary muscle contractions occur;

• as a result of hypothermia – the consequences of hypothermia of the body;

• as a result of hyperthermia – in case of overheating of the body.

The main causes of thermoregulation disorders are:

• congenital or acquired defect of the hypothalamus. It can adversely affect the work of many internal organs, including the body temperature itself;

• climate change. This external factor is able to influence body temperature, as a result of adaptation of the body;

• alcohol abuse;

• a consequence of the processes associated with aging;

• various mental disorders.

Fever

One of the serious signs of pathology in the body is an increase in body temperature. If numbers between 36.5 – 36.9 C are considered the norm, then its rise is a signal from the body that an infection or virus has entered it and inflammation has begun. Doctors recommend treating this symptom as:

It is for this reason that it is worth considering the various factors and causes of fluctuations in body temperature.

Causes of elevated body temperature

If you have a fever, then you should not immediately panic and start swallowing pills or calling a doctor. It is worth knowing that the individual causes of fever do not pose a danger to humans. Let’s look at what you should pay attention to.

Among the non-dangerous causes, it is worth mentioning the symptoms that will pass on their own, include:

• if the temperature rise occurred in the evening. Very often it is at this time that it can rise 0. 5-1 degrees above normal;

• as a result of emotional or physical stress. They will increase blood circulation, and with it, heat transfer will increase;

• during ovulation in women. Often, before the start of the menstrual cycle, hormonal surges are possible, and with it, the body temperature also rises;

• as a result of thermal stress. The presence of a body temperature of 37 and above can manifest itself as a result of eating hot food, visiting a bath or sauna, taking a bath, after sunbathing.

And now it is worth talking about the pathological causes that can cause dangerous diseases:

• development of acute or chronic infections;

• a variety of viral diseases, including influenza or SARS;

• all cases of inflammatory processes or edema;

• with a disease of the respiratory system;

• if there are violations of the thyroid gland;

• with trauma to the joints and muscles;

• during the course of a sexually transmitted disease.

Symptoms of fever

It is worth saying that a significant increase in temperature will be felt by the person himself. The main symptoms include:

• feeling tired and weak;

• chills appear. Moreover, the greater the heat, the stronger the chills;

• the appearance of a headache;

• the appearance of aches in the body. The most commonly affected joints, muscles and fingers;

• a person begins to feel cold;

• burning and dry eyes appear;

• dryness in the mouth;

• appetite may decrease or even disappear;

• increased heart rate, arrhythmia may appear;

• increased sweating or vice versa, dry skin.

How and when to bring down a high temperature in an adult

Body temperature over 38. 5C should be of particular concern. And yet, doctors recommend starting to bring down the temperature with drugs when it reaches 38C.

But it is worth focusing, first of all, on general well-being. If the high temperature is poorly tolerated, unbearable aches, chills, confusion, physical discomfort, vomiting, dizziness are felt, then the temperature should be brought down immediately.

But it also happens that even a high temperature occurs with barely noticeable discomfort, then you should focus on the thermometer mark and, in the case when it has exceeded 38.5, take an antipyretic.

During fever and throughout the entire period of illness, it is important to consume as much liquid as possible. Through the excretory system, it contributes to the speedy removal of bacteria and viruses and their metabolic products – toxins. As a result, you will recover faster from high temperatures.

If there is a need to bring down the temperature, it is worth connecting antipyretic drugs. It is better to give preference to single-component means. Adults are advised to take drugs based on paracetamol or ibuprofen. The use of multicomponent preparations, where paracetamol or ibuprofen are only part of the composition, should be in extreme cases. And even more so, to exclude the joint reception of both.

What not to do when the temperature is high

An elevated temperature should be reacted without panic, but with special care. It is not recommended to knock it down in the first minutes after the increase, you need to let the body cope with the temperature itself. At this time, the body’s defenses are mobilized and pathogens of various diseases die. But even lowering the temperature, you should not strive for 36.6. In the early days of the disease, this is unlikely to be achieved.

Wiping is not recommended, especially with acetic solutions or alcohol. However, this practice still exists at home.

If a patient with a high temperature is pale and his extremities are cold to the touch (the so-called white hyperthermia), then any wiping is contraindicated for him and, in addition to antipyretics, antispasmodics are recommended. The fact is that cold extremities are caused by vasospasm. And in this case, cold wiping with vinegar or alcohol-containing liquids can only worsen the situation with the vessels.

Wiping with vinegar is not indicated for adults and children with respiratory manifestations of the disease or chronic pathologies of the respiratory system. Vapors can worsen the patient’s condition and affect the breathing process. Also, intolerance to vinegar or alcohol, as well as the presence of damage and irritation of the skin, are contraindications to rubbing.

At high temperatures, it is not recommended to eat saturated, fatty foods and sugar. An increase in glucose levels in the body reduces the number of white blood cells that are responsible for destroying infected cells. Which can harm the process of fighting bacteria and viruses. And fatty foods create an additional burden on digestion and the body gives part of its strength to this process, instead of fighting the enemy.

Speaking about the use of liquids at a temperature, it should be noted that hot drinking is strictly contraindicated! Especially coffee. Caffeine causes dehydration. A hot drink warms up the body even more. Only warm fruit drinks and herbal teas.

Low body temperature

Like high temperatures, low temperatures also indicate problems. Especially if it lasts for a long time. This leads to rapid fatigue, loss of mood, weakness of the body, etc.

Causes of low body temperature

The decrease in temperature is observed:

• with low hemoglobin;

• in case of internal bleeding;

• during pregnancy;

• if there are problems with the vessels;

• with diabetes;

• with pathology of the adrenal glands;

• during brain tumors;

• with asthenic syndrome;

• during skin lesions;

• as a result of seasonal SARS;

• in case of intoxication;

• as a result of hypothermia;

• with hypothermia.

Symptoms of low body temperature

Symptoms include:

• weakness;

• drowsiness;

• apathy;

• chills;

• feeling of cold.

How to bring the temperature back to normal in an adult

Since the temperature is considered to be low, starting from 35.8 C, it is worth to start to relax and sleep well. Good nutrition can help. If this does not help, then you should consult a doctor.

Thermoregulation and sleep

If you often wake up at night because you feel hot or cold, your body may not be able to regulate its temperature properly. Interrupted sleep, in turn, causes fatigue, memory impairment and other problems. What is thermoregulation, what organs and systems are involved in controlling body temperature? How does temperature affect our body during sleep?

A violation of thermoregulation often causes an interrupted night’s sleep – we wake up because we are hot or cold

What is thermoregulation

If we are hot or cold, our body tries to correct it. To get rid of overheating, we sweat, and to eliminate hypothermia, we shiver. The process of controlling body temperature and maintaining its optimal values ​​is called thermoregulation.

Thermoregulation occurs both in the nucleus and in the shell:

• The nucleus consists of the abdominal and thoracic cavities, the cavity of the brain. Core temperature, or core body temperature, is most important to our health and survival, as vital organs are located here. Maintaining the internal temperature at a constant level by carefully controlling heat gain and loss is called thermal homeostasis.

Normal distribution of body temperature in the core and shell

• The shell includes the skin, muscles and other external parts of our body, in one way or another in contact with the environment and more easily influenced by it. The shell temperature, or external temperature, can vary over a wider range than the core temperature.

How our body raises or lowers its temperature

Thermoregulation is one of the most important aspects of our well-being. We do not need to think about how to lower or increase the body temperature inside and out – it happens naturally. This process is regulated by an area of ​​the brain called the hypothalamus, which monitors core body temperature using “sensors” in the central nervous system. If the hypothalamus detects that the temperature is too high or too low, it sends signals to the glands, muscles, nervous system, and organs so that they can respond appropriately and try to restore thermal homeostasis.

The hypothalamus is responsible for controlling and regulating body temperature.

Warming and cooling strategies and mechanisms to maintain normal temperatures may vary.

When we are cold, blood vessels constrict (vasoconstriction occurs) – this allows us to reduce the outflow of blood to the extremities, and, as a result, to avoid heat loss in the core. So that the shell does not suffer from hypothermia, a tremor occurs in the muscles – trembling.

Raising the temperature to a comfortable level with the help of muscle tremors is called contractile thermogenesis, but the body can also raise the temperature with the help of hormones. The thyroid gland is responsible for hormonal thermogenesis – hormones are produced here that speed up the metabolism, resulting in heat. There are other mechanisms of thermogenesis, including thermoproductive reactions of the brain, internal organs, etc.

When we are hot, the blood vessels dilate (vasodilation occurs) and excess heat, together with the blood, moves from the core to the shell. Increased sweating contributes to a decrease in the temperature of the shell – when the liquid evaporates from the surface of the skin, its temperature decreases.

If the above processes occur while we sleep and we begin to sweat or shiver in our sleep, this may be enough to wake us up.

You may wake up from sweating in your sleep

Normal human body temperature and its natural fluctuations during the day

Our body temperature is regulated by the hypothalamus – a kind of “thermostat”, that part of the brain that is responsible for thermoregulation. The normal body temperature of a healthy person ranges from 36 ° C – 37 ° C. If it goes far beyond these limits, there is a risk of serious health problems or even death. At the same time, during the day, the body temperature fluctuates slightly, without going beyond the normal range:

• in the morning, when we feel alert and full of energy, our body temperature is at its highest;
• in the afternoon, when our body experiences an energy decline, it begins to decline, creating the prerequisites for sleep in the late evening.

These natural fluctuations in temperature, which occur without our participation, are the result of the process of thermoregulation, and they are necessary for good health. The natural fluctuations in human body temperature are influenced by a variety of factors:

• In the cold season, the temperature in the throat area can reach 37 degrees, and in the knee area it can be several degrees lower. In summer, the body does not need to protect the throat from hypothermia, so the heat in the body is distributed more evenly.
• If a person is healthy, during sleep his metabolism slows down and his temperature drops. During wakefulness, the metabolism speeds up and the temperature rises.
• After intense physical activity, such as after exercising at the gym, the temperature may rise and remain elevated for several hours after the end of the workout.

After an intense workout at the gym, body temperature may remain elevated for several hours.

• Body temperature rises after eating, because the human digestive system must generate more heat to digest the food eaten. The more high-calorie the food and the more protein in the food, the more the temperature rises.
• In women of childbearing age, body temperature varies with the menstrual cycle – it is lower by about 0.5 ° C in the pre-ovulation period, it rises at the time of ovulation, and these values ​​\u200b\u200bare maintained throughout the second half of the cycle.

During the follicular phase (pre-ovulation period) and ovulation, a woman’s body temperature is approximately 0. 5 ° C lower than during the luteinization phase

If thermoregulation is disturbed, we may suffer from hyperthermia (an increase in body temperature above the upper limits of the normal range) or hypothermia (a decrease in body temperature below acceptable values).

Both conditions can be potentially life-threatening:

• A decrease in body temperature below 35°C is accompanied by lethargy, slowing down of metabolic processes, depression of the central nervous system (fainting).
• Above 37.8°C, fever sets in, and if it exceeds 42°C, there is a risk of brain damage and death.

This explains why thermoregulation is so important.

What can impair thermoregulation

Various factors can affect thermoregulation, including environmental conditions, diseases, and certain drugs.

Extreme weather

Exposure to very low or very high temperatures, as well as prolonged hypothermia (extended exposure to extreme cold, in cold rain, in a body of water, etc. ) or overheating (hot summer weather, being in sauna, wearing heat-insulating clothing, insufficient fluid intake, etc.) can lead to the fact that the mechanisms of thermoregulation cease to cope with their tasks.

Extreme heat and cold can lead to impaired thermoregulation

Symptoms of hypothermia and development of hypothermia – trembling, confusion, slurred speech, drowsiness, memory loss.

When overheating and the hyperthermia caused by it in a person against the background of physical activity, convulsions (muscle spasms) may begin, which are accompanied by profuse sweating. If overheating continues, it can lead to the development of heat exhaustion and heat stroke, which is an emergency and requires qualified medical attention.

Symptoms of overheating – sweating, quickening and weakening of the pulse, pallor of the skin, which are covered with sticky sweat, loss of strength, headaches, dizziness, fainting. With the development of heat stroke, the skin turns red, becomes hot, can be both wet and dry, the body temperature rises to 39. 4 ° C and above.

Infections

When pathogens (bacteria and viruses) invade our body, an increase in temperature above the norm becomes a protective reaction aimed at destroying harmful microorganisms and preventing their reproduction. If during an infectious disease the temperature does not rise to critical levels, many doctors recommend not taking antipyretics and letting the fever pass on its own so that the body can adequately protect itself.

Subfebrile temperature may be due to diseases or the action of certain drugs.

At a temperature above 40.5°C, which is not reduced by taking medication, you should immediately seek medical attention.

Other diseases

Disorders of the glands of the endocrine system – pancreas, thyroid, pituitary gland, adrenal glands – can also cause violations of thermoregulation. For example, insufficient production of hormones in the thyroid gland in hypothyroidism can lead to a decrease in body temperature, and their excess (hyperthyroidism) can cause an increase in temperature.

Thyroid disease can cause both hyper- and hypothermia.

Thermoregulation can also be affected by diseases of the central nervous system: brain and spinal cord injuries, Parkinson’s disease, multiple sclerosis, tumors.

Medications

Some medications, such as antibiotics, non-steroidal anti-inflammatory drugs, anticonvulsants, antidepressants, can cause thermoregulation failure, accompanied by an increase in temperature, the so-called “drug fever”. After reducing the dosage or discontinuing the medication, thermoregulation usually returns to normal quickly, but treatment should be adjusted after consultation with the attending physician.

Age

Babies and the elderly are at higher risk of thermoregulation problems. In children, this is due to the fact that they have less muscle mass, a lower tremor reflex, and immunity is not fully formed.

The risk of impaired thermoregulation is higher in infants and the elderly

In the elderly, muscle mass also decreases with age, and immunity decreases. Therefore, their body temperature is usually lower, and fever may not be observed with a viral or bacterial disease. Sometimes, instead, hypothermia occurs in the elderly against the background of infection.

The relationship between homeostasis and body temperature

Homeostasis is the body’s ability to maintain a constancy of its internal state, in which all systems and organs work as efficiently as possible with a minimum expenditure of resources and energy. Thanks to this, the body performs its functions in a mode that is comfortable for a person.

Body temperature and its regulation – a biomarker of the state of homeostasis

Temperature is an excellent biomarker of the state of homeostasis. That is why, when we feel unwell, we take a thermometer and measure the temperature. If it is elevated, then homeostasis is disturbed. When we begin to recover, and the temperature drops to normal, we feel better – this means that the balance between the body’s systemic functions has been restored.

The influence of temperature on our body during sleep

Among the factors affecting our sleep, temperature plays a key role. Normally, sleep and wakefulness are regulated by circadian rhythms, i.e. automatic biological processes that are synchronized with the 24-hour cycle of day and night. At the same time, thermoregulation is a determining factor both for falling asleep and for maintaining sleep.

Relationship between circadian rhythms, sleep and body temperature

When our body is preparing for sleep, the tone of the blood vessels decreases and they expand. This contributes to the redistribution of heat, as a result of which the temperature in the limbs first rises – arms and legs, and then the body temperature decreases, signaling to the body that it is time for sleep. It is assumed that it is the decrease in skin temperature that helps us fall asleep and maintain sleep continuously. Body temperature remains low throughout the night and rises again shortly before waking up.

Laboratory studies have shown that exposure to high temperatures can interfere with the redistribution of heat in the body, and that poor sleep is associated with high body temperature during sleep. It follows that the lower our body temperature, the easier we fall asleep and do not wake up during the night.

In addition, circadian thermoregulation is affected by ambient temperature, which can also disrupt the normal physiology of our sleep.

Ideal temperature and humidity for sleep: what the experts say

Ambient temperature is one of the most important factors affecting sleep, since thermoregulation is closely related to the mechanism that regulates sleep. Temperatures that are too high or too low can disrupt sleep, even for healthy, non-insomniac people.

Sleep disruption at night adversely affects performance, mood and other aspects of daily life, and also poses a threat to health. Therefore, it is so important to maintain a comfortable temperature in the bedroom for sleep.

The bedroom must be cool.

The ideal temperature for good sleep is between 15 and 19 degrees. As mentioned above, we fall asleep when our body cools down. The cool air in the bedroom helps lower body temperature, makes it easier to fall asleep, and can help you get a good night’s sleep.

Many sleep experts claim that a cool bedroom provides the best sleep quality, and research supports this theory. Too warm and dry air in the bedroom can cause a person to fall asleep for a long time and cause anxiety during the night. Research also shows that some forms of insomnia are related to improper regulation of body temperature.

Since the optimal temperature for sleeping is different for each person, it must be selected by well ventilating the room before going to bed and striving to ensure that the air in it is humid and cool.

Body temperature and melatonin

As mentioned above, the loss of heat through the hands and feet promotes sleep. This loss is associated with an increase in blood levels of the “sleep hormone” melatonin.