Endogenous Steroid Activity Reduced
Endogenous steroids are produced in the adrenal glands, and they naturally suppress the immune system and decrease inflammation. In ordinary circumstances, we want these working at full capacity, but when were ill, an inflammatory response signals the immune system to do its job. Therefore, since bedtime reduces the activity of these steroids, it helps expedite the healing process.
Is It Bad To Sleep In A Cold Room
Youll have a more restful sleep. Research done at the University of South Australia found that certain forms of insomnia occur with poor body temperature regulation. If youre having trouble falling asleep at night, a colder room could help your body cool down enough to reach a level of deeper, restorative sleep.10 jan. 2020
What Are The Optimal Temperatures
Part of why sleeping in a cold room is better is due to how it initiates rest. The ideal sleeping temperature falls anywhere between;60 and 67 degree Fahrenheit, and as you sleep your body temperature lowers naturally. Introducing your body to a cooler environment helps stimulate sleep and allows you to cycle naturally though the;sleep stages.
Temperatures outside this range can disrupt your REM stage, which is a restorative phase of our sleep and possibly where our brain processing many of our experiences. Disruptions in this stage can force you to try and catch back up, resulting in grogginess and a sense of being tired even if you feel you got enough sleep.
These sleep stages are crucial to our mental processes through the day and when they are incomplete may affect our cognitive brain functions concerning decision making. This is also detrimental to our physical health as well since our reaction times can be adversely affected as well. Sleep deprivation is a leading cause of;vehicular and industrial accidents, making your restless sleep a problem that affects more than just the individual.
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It Can Help You Lose Weight
According to the Huffington Post, naturopathic doctor Natasha Turner says that as your body temperature drops and growth hormone is released, the stress hormone cortisol will also decrease with healthy sleep patterns. When you aren’t able to sleep enough, you’ll wake up with high levels of cortisolmeaning you’re more likely to reach for a box of cookies and have increased anxiety.
What Happens When Your Bedroom Is Too Hot
Warmer temperatures can cause discomfort and restlessness, and anyone who has slept in a stuffy bedroom can attest that its hard to nod off when youre sweaty and dehydrated. A bedroom thats too warm can interfere with your bodys thermoregulation abilities and cause; fatigue. Often, a person who is fatigued will feel physically and mentally tired, but unable to fall asleep.
Body temperature affects not only sleep onset, but also sleep quality and the time spent in different sleep stages. A higher core body temperature has been associated with a decrease in restorative slow-wave sleep and subjective sleep quality. Similarly, a bigger difference in temperature between the core and the extremities which indicates that the body is not efficiently sending heat away from the core has been associated with; and a higher likelihood of waking up after falling asleep.
During REM sleep, the body; ceases most temperature-regulation behaviors such as sweating or shivering, leaving you more sensitive to ambient temperature changes. Accordingly, excessively hot ambient temperatures also appear to lessen the time spent in REM sleep.
In addition to causing grogginess the next day, a decrease in REM and slow-wave sleep can negatively impact bodily recovery and the immune system, as well as learning, memory, and other processes.
How Does External Temperature Affect Sleep
Exposure to excessively cold or excessively hot temperatures can affect how you sleep, albeit in different ways. You’re more sensitive to cool or warm temperatures during NREM stages of your sleep cycle, and thus more likely to wake up if you feel too hot or too cold. Thermosensitivity is not as strong during REM sleep, but you may still wake up if dramatic temperature shifts occur.
How To Sleep Better With A Cold Or Flu
Weve discussed the potential benefits of sleep, but what if youre struggling to access these benefits? As mentioned, some people do experience insomnia alongside illness. Its no wonder when you consider the many symptoms you have to deal with.
Both the common cold and flu are viral infections. However, the flu tends to come on more suddenly and is much more debilitating than the common cold.
Symptoms of a Cold
- Complete loss of appetite
Symptoms of the flu can be nastier and potentially more disruptive to sleep. Ironically, its flu sufferers that need sleep the most! Follow these tips to get a better nights sleep when youre ill:
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How Cool Temperatures Affect Sleep
Sleep and wake cycles are governed in large part by our circadian rhythms. Around when we should be heading to bed, our body temperature takes a slight dip and stays lower until close to wake time. Body temperature also drops slightly in the early afternoon, coinciding with post-lunch sleepiness.
Science has yet to discover definitive causation between body temperature and sleep, but studies have shown connections. It appears that when temperatures are cool, this facilitates deep sleep. In contrast, warm temperatures may make sleep less restful.
In a Huffington Post article, professor Michael Decker, Ph.D., spokesman for the American Academy of Sleep Medicine, discusses temperature and rest. As we sleep, our body acclimates to the room temperature, he says. If we lower our body temperature a little bit in a cooler room, we tend to sleep better.
Dr. Christopher Winter went into more detail in another article, saying that the sleep cycle is typically initiated when our core body temperatures drop, and that people with higher internal temperatures may have trouble sleeping when the room is not cool enough to allow this to occur. Studies he mentions find that ideal temperatures are between 60-67 degrees, with cooler temperatures in this range being linked to deeper sleep.
A few studies have also looked at how temperature can affect sleep both in terms of biological impacts and on sleep quality.
Less Motivation To Exercise Equals More Tiredness
The winter can wreak havoc on an exercise routine, especially if you prefer to exercise outdoors. Rain, snow, and sleet all make running and hiking less appealing. And if youre spending more time sleeping, you may feel less motivated to work out, which can have the negative effect of making you feel even more tired.
Regular exercise can go a long way toward helping you maintain healthy sleep. Exercise helps tire out your body, which makes it easier to fall asleep and keep a consistent sleep schedule.
Tip: Try exercising in the morning to increase your energy levels . Studies show morning exercise can be more effective for losing weight and controlling your appetite. If its too cold outside, find a spot where you can work out near a window with the blinds open.
See Your Gp If You’re Concerned
Remember that if you are suffering from chronic sleep problems such as insomnia, it’s important that beyond these lifestyle changes, you speak directly with your GP who can support you. They can potentially refer you to a sleep expert or suggest effective strategies, such as cognitive behavioural therapy, the gold standard for help with better sleep.
Less Resting Energy Expenditure
When the body is fighting off foreign invaders, it needs as much energy as possible. If youre out gallivanting, then it provides an extra challenge for the immune system to gather the resources it needs to help you heal. The more energy you conserve when you are sick, the more resources your immune system has to help you recover faster.
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How To Prevent The Common Cold
Approximately 250 different viruses are responsible for causing the common cold. Were all susceptible so we should all take steps to prevent this infection. Prevention methods fall into two main categories.
Firstly, we can improve our hygiene, so were less likely to come into contact with a virus . Secondly, we can boost our immunity, so were less likely to surrender to a cold.
How to Boost Immunity to Prevent a Cold
- Supplement vitamin D if you live in a cold climate
How to Prevent Virus Contamination
- Wash your hands regularly, and always after using the bathroom
- Keep your hands away from your face
- Disinfect communal surfaces regularly
- Do not share your towel
- Ventilate your home and workplace
Also, some people opt for an annual flu jab to protect themselves against viral infections.
Heres Why You Feel More Tired During The Winter
If you feel like youre more tired during the wintertime, youre not alone. Nearly half of adults report sleeping up to 2 hours longer each night during the winter. Students are also tardy and absent more often during winter months and receive worse grades in school.
Many people feel more tired in the winter, and there are a number of potential factors behind this.
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Support Your Natural Melatonin Levels
The old adage of needing your beauty rest wasnt far off, and the advantages of combining enough sleep with a cool environment definitely has its health benefits concerning your looks. Its a scientifically proven fact that temperatures that average in the 60s force your body to produce more;melatonin, a naturally occurring hormone that is directly related to helping you fell asleep. Melatonin is created in your pineal gland and is released according to daylight to help get you ready to sleep.
This combination of dropping body temperatures and low light levels that triggers melatonin to begin to take effect are a recipe for a good nights sleep, and interrupting this process may disrupt your entire nights rest. Dimming your lights and taking some time away from your screens, which emits;blue light;and mimics daylight- tricking your brain into thinking it should be awake- is a healthy step in allowing this entire process to take place.
Melatonin levels have been related to your bodies ability to protect brain health, and fight against some cancers, diabetes, heart disease, and Alzheimers. With your body getting what it needs each night to stay health, the results will become increasingly visible as your;skin is also a receptor;for this hormone and can suppress UV damage and make your skin and hair rejuvenate at a faster rate.
Learn more about how to Improve Sleep Health with Nootropics
Storms Disrupt Your Slumber
Gentle rainfall provides a calming, white noise effect at night, but noisier storms can wake you up or make it harder to fall asleep. Thunderstorms and bad weather can also create plenty of anxiety as well.
Light and sound factor into the sleep environment, so its easy to see how loud claps of thunder and bright flashes of lightening can be bothersome. White noise machines or apps and eye masks could help, as could relaxation techniques like deep breathing or guided imagery.
Obstructive sleep apnea, the condition characterized by disrupted breathing during sleep, may also be affected by stormy weather to some extent. A study from theJournal of Clinical Sleep MedicineVerified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourcefound that the severity of symptoms increased with lower atmospheric pressure associated with weather systems. Links betweenthunderstorms and asthmaVerified SourceOxford AcademicResearch journal published by Oxford University.View sourcehave also been documented, perhaps due to increases of pollen in the air.
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Holiday Stress Wears You Out
Festive as they are, the holidays can be a source of major stress. If youre feeling overwhelmed during the holidays, your stress may explain why you feel so sleepy.
Stress can disrupt the restfulness of your sleep, which can lead to feelings of sleep deprivation during the day. During a normal night of sleep, melatonin levels rise while cortisol lowers, enabling us to rest. However, people with chronic stress can be more likely to have elevated cortisol levels while they sleep, leading to insomnia, tiredness, and fatigue.
Tip: Explore stress management techniques. Meditation, deep breathing, and other relaxation exercises before bed may help relieve your stress and make it easier to relax into sleep.
Dont Let Cold Sweats At Night Get The Better Of You
Ever wondered why you are sometimes hot and sometimes cold during the night? Night sweats can really decrease our sleep quality and sleep duration and as a result we wake up tired.
To be able to enjoy a good night’s sleep we need to keep the right temperature. When we are feeling;hot and cold at night, the very important deep sleep phases suffer and our sleep quality is reduced.
If we get too warm we start to sweat and afterwards we often become cold and start to shiver.
Many people are impacted by sweating at night. A study in the UK has shown that a third of patients visiting their local doctor complained of night sweats.
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What Happens To The Sleeping Body In Warm Temperatures
Because our bodies rely on a drop in temperature to fall asleep, a warmer bedroom can lead to tossing and turning instead of quality sleep. Research also suggests that sleeping too hot can reduce sleep efficiency, which can lead to fatigue over time.
Some studies have shown a correlation between higher core temperatures and a decrease in time spent in important sleep stages, such as slow-wave sleep and REM sleep . These sleep stages are crucial for the body to adequately recover throughout the night.
Sleep Better During Winter
Based on research, studies, and expert opinions, here are a few tips for getting the best possible rest during cooler winter months:
The human body is a highly-complex machine, and sleep is also a very complex process that is still not entirely understood by science. However, most researchers agree that seasons and temperature can affect rest quality and duration.
While cool room temperatures can be good for deep sleep, cold temperatures and dry air can also be disruptive.
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Sleep And Immune Function
Scientists believe that sleep may help to regulate our circulating T and B cells . A strong immune system can fight disease more effectively. If good quality sleep facilitates better immunity, its no surprise that during times of illness we want to sleep more. But what has led scientists to draw a link between sleep, immunity, and disease recovery?
A study published in Sleep Journal found that people who regularly slept less than 5 hours per night were much more likely to contract the common cold. The researchers concluded that a lack of sleep made people more susceptible to illness because it weakened their immune system.
It follows that, if poor sleep encourages the flu to take hold, oversleeping when sick might help the body to recover. So, if you find yourself sleeping for 10 or 12 hours at a time, your body is probably busy restoring immunity.
As well explore, many lifestyle factors can damage immunity. These factors should be remedied if you want to protect yourself against viral infections.
Is It Better To Sleep Warm Or Cold
Do you toss and turn at night or wake up periodically? Are you too hot or too cold when trying to go to sleep? For most people, the temperature has to be set just right in order to sleep well. If you didnt know, the thermostat can either make or break your good nights sleep. The suggested sleeping temperature is between 60 and 67 degrees Fahrenheit for the best nights sleep. The best temperature to sleep is in a cooler environment. Sleeping cooler can encourage a deeper and sounder sleep. But why is this the case? Lets find out.
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S To Regulate Cooler Sleeping Temperatures
Lets face it, we dont all have the advantage of a central air conditioning unit, and as the warmer months approach many of you may already be dreading the elevated nighttime temperatures. Here are a few things you can do other than setting a thermostat to help cool things off each night to get a better nights rest:
- Purchase a cooling gel mattress topper, or pillow to help draw heat away from your body while you sleep.
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