Many studies have been carried out looking for a relationship between body temperature and sleep. Most studies show that within 2 hours before the longest sleep periods, your body temperature has a significant drop.
How do we promote sleep?
With the all these studies’ results many sleep doctors recommend:
- Taking a hot bath between 90 minutes and 2 hours before bedtime. This is because body temperature drops quickly once you’re out of the bath. Do not have the hot bath immediately before bedtime, as it may delay your falling asleep by another 1 or 2 hours
- Avoid strenuous exercise before bedtime. Exercise is good if done earlier in the day. It will promote sleep, but after strenuous exercise, it takes several hours for the body temperature to drop after the exercise.
- Listen to your body. Although you may not notice a drop in temperature you may start to feel tired as a result of it.
- Many people find it easy to ignore this feeling as they think that it is too early to go to bed. If you stay up longer, you may have missed your opportunity!
But with core body temperature dropping, studies are now being conducted on skin temperatures. Some studies show that with subtle induced increases in skin temperature suppressed nocturnal wakefulness and moved sleep into deeper stages.