Have you ever tossed and turned at night, feeling just a little too warm to settle down? It turns out that your body temperature plays a major role in how quickly and deeply you fall asleep.
In fact, adjusting your core temperature may be one of the simplest and most effective ways to improve your sleep.
Let’s explore the science behind temperature and sleep, why being too warm keeps you awake, and how to cool down for better rest.
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🔬 The Science Behind Body Temperature and Sleep
Your body runs on a 24-hour internal clock called the circadian rhythm. Part of this rhythm includes a natural drop in core body temperature in the evening, 
which signals your brain that it’s time to rest.
As night approaches, your core temp begins to fall while your skin temperature rises slightly — helping you feel sleepy. If that cooling process is disrupted, your body may have trouble transitioning into deep, restorative sleep.
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😓 Why Being Too Warm Keeps You Awake
Overheating can prevent your body from reaching lower sleep stages, especially deep sleep and REM. Common culprits include:
– High bedroom temperatures
– Heavy blankets or poor ventilation
– Stress or late-night workouts (which raise body temp)
– Hormonal changes (like hot flashes or night sweats)
Even a small increase in room or body temperature can make falling asleep much harder.
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❄️ 5 Proven Ways to Cool Down and Sleep Better
1. Set Your Room Temperature to 60–67°F (15–19°C)
This range is considered the optimal sleep environment for most people. Use a smart thermostat or fan to maintain consistent coolness throughout the night.
2. Take a Warm Shower or Bath 1–2 Hours Before Bed
It may sound counterintuitive, but warming your body in the evening causes blood to flow to your skin — which helps your core body temperature drop afterward.
This cooling effect mimics the natural rhythm your body needs to prepare for sleep.
3. Sleep with Breathable Bedding
Choose moisture-wicking sheets made from materials like bamboo, cotton, or linen. Avoid synthetic fabrics that trap heat.
You can also try a cooling pillow or mattress topper designed to pull heat away from your body.
4. Use a Bed Fan or Cooling Mattress Pad
Products like the BedJet or Chilipad actively regulate bed temperature using air or water flow. These tools are especially helpful if you tend to run hot or share your bed with a partner.
5. Wear Lightweight, Breathable Sleepwear
Loose-fitting clothing made from cotton or bamboo helps your body regulate its natural heat. Avoid thick pajamas, fleece, or multiple layers.
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🌙 Final Thoughts
Lowering your core body temperature is a simple but powerful tool for better sleep. When your body is cool, it receives a clear biological signal that it’s time to rest.
Tonight, try adjusting your bedroom temperature, swapping your bedding, or taking a warm bath before bed. These small changes can make a big difference in how quickly you fall asleep and how refreshed you feel in the morning.
Want a complete sleep plan tailored to your body and lifestyle?
Download our free 7-Day Sleep Reset Plan and start building habits that actually work.
Sleep cool. Sleep deep. Sleep better.
