Stay cool, sleep better

Sleep is a treasure. And its importance goes beyond boosting our mood or banishing under-eye circles. Good quality sleep is a key part of a healthy lifestyle, and can benefit our heart, weight, mind and help us fight off infections and injuries.

And with the advent of autumn, we will be witnessing a drop in temperatures. But before we start cranking up the thermostat, or getting into our flannel jammies, let's take a moment to read how cooler temperatures while we slumber may have a number of health benefits.

Dr. Nina's What You Need To Know About The Health Benefits of Sleeping In Cooler Temperatures

Sleep
In order to fall asleep, our core body temperature needs to drop slightly. It continues to fall throughout the night, reaching its lowest point approximately 2 hours before awakening.

Research has shown that staying asleep, and reaching and enjoying those deeper stages of sleep, requires our body temperature to stay low. These sleep stages are important for memory consolidation, energy to the brain and body, alertness, and daytime performance.

Brown fat
Burning calories while we sleep...what a great concept! A study from the National Institutes of Health suggests that sleeping in a cool room can have calorie-burning health effects. In a cleverly designed study, they exposed men to a cool environment overnight for one month. They found that they had a 42% increase in brown fat, along with corresponding changes in metabolism.

Brown fat is different from white fat. It burns chemical energy to create heat and help maintain body temperatures. In fact it can produce 300 times more heat than any other body organ. And what researchers found is that in response to cold, the white fat cells take on characteristics of brown fat. Scientists have also found that brown fat improves insulin sensitivity in humans, and as a result may function as an antidiabetic tissue.

Cortisol
During a normal circadian cycle, our body's cortisol levels drop naturally at nighttime. And it has been shown that cooler bedtime temperatures can further decrease cortisol production. Cortisol is a stress hormone that prepares our body for "fight or flight" by increasing blood glucose levels and testosterone production. And, too, it can impair sleep. This is one of the reasons why acute and chronic stress states cause sleep disturbances. Dropping bedtime temperatures may help suppress this stress hormone and promote initiation and maintenance of sleep.

Growth hormone
On the other hand, cooler temperatures cause an elevation of growth hormone, or GH. GH is essential for tissue repair, muscle building and bone density. Some refer to it as a rejuvenating or regenerative hormone. Healthy levels of growth hormone have also been shown to benefit the immune system and lower the risk of diabetes and heart disease.

How do we achieve cooler bedtime temperatures?
Experts recommend that making our bedroom like a cave—cool, quiet, dark—is key to getting a good night of sleep. Here are some tips to cooling off at bedtime:

• Set our thermostat between 60-68 degrees Fahrenheit
• Sleep in our birthday suits. In addition to helping achieve lower body temperatures, skin-to-skin contact with our bed partner can increase oxytocin hormone release. This is the same hormone that surges when a mother sees their child for the first time. Oxytocin is responsible for social recognition and bonding, the formation of trust between people and generosity. And, too, can lower blood pressure, heart rate, increase immune function, relieve pain and decrease anxiety.
• Strategic sleep attire. If sleeping in the buff is not a viable option, consider wearing moisture-wicking fabrics. That way if you sweat, the fabric will wick away water from the skin, allowing the body to regulate its own temperature. Although cotton is a favorite lightweight, soft to touch fabric that allows for air circulation, it is poor at wicking away moisture.
• Beware of foam pillows that can maintain warmth and prevent drops in temperature.
• Socks on your feet. Cold feet can be very disruptive to sleep. However, warming your feet too much can cause your entire body to become too hot. If you decide to wear socks, choose lightweight ones.
• Enjoy a warm shower or bath 90-120 minutes before bedtime. This facilitates drops in body temperature once you step out. However, if done too close to bedtime, the warmth can interfere with your ZZZ's.
• Avoid strenuous exercise 3 hours before falling asleep because the heat generated takes time to dissipate. It should be noted that exercise is a good method to manage insomnia when done earlier in the day.

Cooler temperatures can facilitate improvements in our sleep as well as other areas of our health. So, think again before raising the temperature on the thermostat at bedtime. And as you climb into bed, it may be wise to leave the sweatshirts (it's called a sweatshirt for a reason) and flannel pajamas behind.

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions and cannot substitute for the advice from your medical professional. Dr. Nina has used all reasonable care in compiling the current information but it may not apply to you and your symptoms. Always consult your doctor or other health care professional for diagnosis and treatment of medical conditions or questions.