Sleep and thermoregulation

This review explored the interplay between sleep and thermoregulation, focusing on how body temperature affects sleep stages. Cooling before sleep supports falling into deep (NREM) sleep by lowering core body temperature, while REM sleep often raises brain temperature slightly. Techniques like warm baths can improve sleep onset by promoting heat loss from extremities. Thermoregulation is vital for energy conservation and cellular recovery during sleep, linking temperature regulation to cognitive function and overall health.

To improve sleep quality, take a warm bath or shower 1-2 hours before bedtime to trigger cooling processes that aid sleep onset. Maintain a consistent sleep temperature with breathable bedding and avoid extreme ambient temperatures. These strategies are supported by mechanistic evidence, making them broadly applicable.