You might already be aware of the fact that sleep has a huge influence on your health, energy levels and performance but did you now that keeping the ideal sleeping temperature can determine how well you sleep?
In particular our deep sleep and REM sleep is negatively impacted by temperature changes, as a result we have a lower quality sleep or in worse case wake up during the night.
Up to 40% suffer from being too warm or too cold at night and highlight this as the most disturbing element in getting a great night’s sleep.
OPTIMAL SLEEPING TEMPERATURE- WHY DOES IT MATTER?
Around a third of people have a tendency to get hot at night and sweat, around a quarter have a tendency to get cold at night and the rest are sometimes hot and cold at night.
Many people are hot at night and cold during the day. When we fall asleep our temperature pattern changes, our core temperature drops and our skin temperature increases. We are more susceptible to temperature changes during our sleep than when we are awake.
If we get cold at night then our body starts to shiver, this is our muscles contracting to build up heat. The result is however a restless sleep.
SWEATING IN SLEEP
If we get hot at night the body’s natural reaction is to try to lower our temperature with the help of our sweat.
Did you know that 60% of our body is made of water? We have more than 4 million sweat glands that help us to moderate our temperature. We actually sweat all the time, even when we aren’t active and also in colder environments. On average we sweat the equivalence of one cup every night.
Sweating in sleep is totally natural and we don’t want to work against this core thermoregulation function of the body we want to make sure that this doesn’t disturb our sleep quality. By keeping the ideal sleeping temperature and make sure that we use the best pajamas for night sweats we can sleep deeper for longer.
How to KEEP THE BEST TEMPERATURE FOR SLEEP
For the best sleep possible we need to stay in the ideal climatic comfort zone throughout the night. By helping the body to release excess heat and moisture we can regulate temperature fluctuations that disturb our sleep. There are also a few changes we can make to our lifestyle that can help us to keep the best temperature for sleep:
- Food and drinks: Foods that are hard to digest like high-fat or protein foods, can make us sweat at night so are best avoided. This include read meat and fried foods. Alcohol can seem as good sleeping pill however it’s linked to both night sweats as well as lower quality sleep. Reducing any late-night drinking could help to reduce sweating at night.
- Smoking and inhaling second hand smoke can increase sweating at night.
- Choose the right time for sports: exercising is great for our sleep quality but you want to avoid doing sports just before sleep as elevates our temperature.
- Ice down. If you tend to get warm during the night you can keep a glass of ice water next to your bed and have a cold facecloth available in case you wake up feeling overheated.
- Cool down your bedroom: breathing in cold air supports our sleep as it helps to reduce our core body temperature. Keeping our bedrooms below 18 C/ 64 F also helps to avoid night sweats.
- Taking a warm bath before bedtime causes your body temperature to rise and then fall rapidly making you sleepy. A warm bath also stimulates the release of a hormone which makes you feel relaxed and calm.
- If you have cold feet warming them up before going to bed can help you fall asleep faster, you can do this by taking a foot bath or by wearing sleep socks. If our hands and/or feet are too cold our core temperature won't drop, preventing us from falling asleep.
- Temperature regulating pajamas: with a breathable pajamas that combine evaporative cooling with moisture wicking you can keep the ideal sleeping temperature and avoid becoming wet if you start to sweat while sleeping.
Dr Marco Fritz-Naville knows the importance of keeping the best temperature for sleep;
"By staying in the ideal climatic comfort zone we can sleep deeper and longer. Dagsmejan’s temperature regulating sleepwear can be a great aid to keep the best temperature for sleep"
HOW TO SLEEP BETTER WITH TEMPERATURE REGULATING PAJAMAS
We might not be aware of the difference the right, temperature regulating pajamas can impact how well we sleep. The first layer closest to our skin can be determinative to if we enjoy a truly restorative sleep or toss and turn from being too hot or too cold. 4 factors are in particular important to keep in mind:
- Temperature regulation: make sure you wear a breathable pajamas so that any excess heat is quickly released without you getting cold
- Moisture management: The best pajamas for night sweats work with our bodies natural thermoregulation process. Firstly be allowing for evaporative cooling, meaning that a part of the sweat is saved in the fibre and as it evaporates our bodies are cooled down. Secondly it should also be a moisture wicking pajamas so that we stay dry and comfortable.
- Fit and comfort:we move 40 times every night so it's important that our sleepwear moves with us. The most comfortable pajamas should feel like a second skin, providing lightweight comfort without any irritation.
- Super soft touch: our blood flow increase during the sleep meaning that we are more sensitive to touch. This means that the softest pajamas also is the pajamas that helps us to sleep the best.
KEEP THE IDEAL SLEEPING TEMPERATURE WITH DAGSMEJAN
Dagsmejan Balance collection is designed to help you keep the ideal sleeping temperature whilst providing optimal night comfort. Combining the finest natural fibres with patented textile technology this collection is scientifically proven to boost your sleep comfort.
Katharina Geiger, a Swiss sleep coach, has tested Dagsmejan and describes why this now is the only sleepwear for her:
"As a sleep coach, I always recommend Dagsmejan sleepwear to all my customers. For a good and restful sleep it is important to maintain the optimal sleeping temperature all night long. With Dagsmejan's sleepwear the body can regulate the temperature perfectly during the night. I and my customers are able to sleep better and therefore start the day more rested and efficient. In addition, the pajamas feels just perfect on the skin."
Dagsmejan’s Balance collection is 6x more breathable than cotton and 4x better at moisture management making it the best pajamas for night sweats. As the temperature rises it will help to keep your sleeping temperature 1°C lower than cotton so you don’t get too hot at night.
Discover how Dagsmejan’s moisture wicking pajamas can help you sleep better: