Maintaining a comfortable body temperature when you sleep doesn’t just prevent sweat in the middle of the night, it is also a key component of your circadian rhythm. Circadian rhythm is known as the natural clock that determines your energy throughout the day, including when it is time to go to sleep.

The first step to regulating your body temperature is to determine your circadian rhythm so that you can work with it, rather than against it. No matter how unique your internal schedule may be, having a lower body temperature when you go to bed will make it easier for you to fall asleep.

Here are 4 things you can do to regulate your body temperature during sleep.

1. Take a warm bath or shower

While it might seem counterintuitive, a warm bath does not necessarily make you feel warmer before bed. This is because after you are done with your bath or shower, your body begins to cool down. The moisture on your skin will slowly start to evaporate, similar to how you would cool down when you are sweating.

The best time for your pre-relaxation soak is to do so one hour before bed. This gives your body enough time to cool down before you sleep.

2. Invest in a high-quality mattress

When it comes to regulating your body temperature during sleep, your mattress plays an essential role. As mattresses have started integrating cooling technologies, they were able to improve airflow, release body heat efficiently, and ensure that you can receive the right firmness and support. With a high-quality mattress, you will be able to wake up the next morning sweat-free.

At Four Star, we have just launched our new DETENSE | ArcticSilk® Advanze Aire Flex™, which is designed to elevate the way you sleep. Featuring groundbreaking Japanese technology, this cooling mattress is made with Silk-feel eco-fibers fabric and gel-infused memory foam, which can draw heat away from the body, significantly decrease the overall temperature of the mattress and improve airflow with its breathable material. You can even pair the mattress with a storage bed frame and organise your belongings for a clutter-free environment.

3. Plan a workout routine

Many studies have shown that exercising routinely helps to promote higher quality sleep. However, the timing of your workout plays a significant role in ensuring whether you doze off easily, or toss and turn in bed restlessly for hours. A cooler temperature ensures that your body feels quieter and calmer, which makes it ideal for sleep.

Experts have suggested that the best workout should be done in the morning, allowing you to sleep easier at night. If a morning workout is not possible, you can decide to sweat it out in the early evening, between 5pm to 7pm. This way, you have plenty of time to cool down before you head to sleep.

4. Watch what you eat

While external factors can help to lower your body temperature, you can also do the same from within. The food you eat has the ability to either increase or decrease your body temperature, so it’s vital to watch what you eat before bedtime. The energy it takes for your body to process the sugar and saturated fat could actually be increasing your core body temperature.

Green, leafy vegetables such as broccoli, spinach and kale are rich in calcium – which is crucial for your body’s thermoregulation processes. Water-rich foods help you to stay well-hydrated which flushes toxins from the body and lowers your core body temperature. These include fresh coconut water, pears, mangos and cooling spices like coriander, cardamom and fennel. Dinner is usually your last meal of the day, so pay attention to what you eat and try to include these foods into your meal.

Conclusion

While there are many ways you can regulate your body temperature during sleep, it is worthwhile to invest in quality bedding for a comfortable and cooling night of rest.

The DETENSE | ArcticSilk® Advanze Aire Flex™ mattress also features breathable Japanese technology material that is anti-microbial and eco-friendly, and helps reduce muscle exertion during sleep with multi-dimensional support. It is made from natural latex that promotes pain relief and improvement in blood circulation, as well as 5 Zone Individual Pocketed Spring with firm edge, which conforms to the contours of your body to provide the ideal support.

Visit Four Star stores today to pick up the newest DETENSE | ArcticSilk® Advanze Aire Flex™ mattress and say goodbye to restless, sleepless nights! For more Four Star latex mattresses, bedding accessories, and storage beds check out our online store where we have online mattress sales and promotions waiting for you!