Health
Can you sleep soundly?You may have made some mistakes that you can easily fix
Did you get wrapped like a burrito in your bed in the cold of winter? Believe it or not, those same layers may prevent you from getting a good night’s sleep.
You’ll find that both your body temperature and your bedroom play an important role in helping you fall asleep, but it balances trying to nail the perfect level of warmth. It may be an act.
According to two sleep experts, here’s how to get a good night’s sleep:
Lowering body temperature helps you fall asleep
To fall asleep, you need to lower your body temperature, and the process begins after sunset.
Dr. Sutapa Mukherjee, President of the Australian Sleep Association, says that if you’ve been on an overnight plane, you’ve probably seen this happen.
“when [flight attendants] They want you to sleep and they take out the blanket and dim the light and they warm up when they want you to wake up [the cabin]”He says.
“They can fill the entire aircraft with people and do exactly what they want, just by changing the temperature at the right time.”
To get sleep, our body only needs to drop 0.5 degrees overall, but blocking this process can make sleep difficult, said the director of the John Trinder Sleep Institute at the University of Melbourne. One professor Amy Jordan says.
“If there’s something that prevents you from losing heat and lowering your core body temperature, it’s [could] Be part of the reason why it’s hard to fall asleep, “she says.
Hormones can affect your sleep
Hormone levels can also be another factor that prevents a good night’s sleep, especially for women.
“”[Body temperature] In women, it is regulated by estrogen and progesterone, which disappears after menopause, “says Dr. Mukherjee.
This makes it difficult for the body to regulate body temperature, which can lead to poor or poor sleep quality.
You can’t control this, but Dr. Mukherjee says you can control the bedroom environment.
“You might want a Doona that’s a little different from your partner, but [especially] “If you have a man in bed because of different temperature requirements,” she says.
“Some people may be wearing fans and others may be wearing electric blankets.
“You need to tailor [your bedroom] For the place where you live, the environment you are in, your bed partner, and the woman, it is also the stage of life they are in. “
Create a perfect room temperature
Professor Jordan says sleeping in a cool bedroom makes it easier to sleep.
“The ideal room temperature is about 21 degrees Celsius,” she says.
“If the bedroom environment is very cold, it’s a good idea to heat it a little, but even at 10-12 degrees Celsius, it’s better to add a blanket than to leave an electric blanket.”
If you are using an electric blanket, don’t forget to turn it off before jumping into bed. Not only does it help the body reach the right temperature For safety reasons as well.
If your bed is nice and warm but you still have trouble sleeping, you can take off your socks to dissipate excess heat and send a message to your body that it’s time for your brain to sleep.
Take a warm shower and relax before going to bed
I often hear how sleep professionals are talking Good bedtime routine Helps your mind and body to relax. This includes dimming the lights, reducing screen times, and using a warm shower before bedtime.
“Let’s do some nice relaxing things and keep warm about an hour before bedtime,” says Jordan.
“When you get off the shower and enter a cool environment, blood is still flowing to your skin, which helps lower your core body temperature.
“Adding this to your routine can help your body know that it’s time to get ready for bed,” she says.
Professor Jordan also recommends avoiding exercise late at night. Caffeine before bedtime As your body begins to decline.
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