4 NIGHT ROUTINE HABITS FOR BETTER SLEEP

4 NIGHT ROUTINE HABITS FOR BETTER SLEEP

SEPTEMBER 2022 | 5 Minute Read 

4 night routine habits for better sleep

SHARE:

We all know the importance a restful night’s sleep has on how well we function the next day. On average, we should be getting 7 or more hours of sleep each night, however 1 in 3 adults in the United States are getting less sleep than they should. 

Lack of sleep is linked to a plethora of chronic diseases and conditions such as type 2 diabetes, heart disease, obesity and depression. Most of us are aware of the major contributors to good sleep such as maintaining a consistent sleep schedule, avoiding caffeine in the evenings and staying away from late night scrolling sessions on TikTok or Instagram. However, there are some things you may not realize are impacting your sleep quality and how to change them to help you get a better night’s sleep. 

TEMPERATURE IMPACT ON SLEEP QUALITY

We all know what it’s like to toss and turn trying to find a cool spot on your pillow while in a hot room, only to lay awake and frustrated. This is because body temperature plays a big role in how easily you fall asleep, the quality of sleep and the time spent in each sleep stage – all impacting how rested you will be when you wake up.  

Core body temperature fluctuates throughout the night, and decreases in body temperature begins two hours prior to sleep through vasodilation (expansion of blood vessels). It does this by sending heat from the body’s core to the extremities (like hands and feet). You may notice your hands and feet naturally become warmer closer to your bedtime. If the body is not able to lower its temperature prior to sleeping and throughout the night, you will struggle to get restful sleep. 

HOW INCREASED BODY TEMPERATURE AFFECTS SLEEP STAGES

body temperature affects sleep quality - night routine

The body’s inability to efficiently send heat away from the core and to the extremities has been associated with a lower sleep efficiency and a higher chance of waking up after falling asleep. If your sleeping environment is too warm, it can interfere with your body’s ability to thermoregulate and cause fatigue. 

DECREASED DEEP SLEEP (SLOW-WAVE SLEEP)

Increased core body temperature has been linked to decreased “slow-wave sleep” also known as deep sleep – the stage when your body is in its most restful state.  

DISRUPTION OF REM SLEEP

Excessive heat at night can also decrease the time spent in REM sleep, as the body is more sensitive to temperature changes during this sleep stage. Disruption of REM sleep can cause memory problems, difficulty concentrating throughout the day and daytime sleepiness. 

HOW TO KEEP COOL DURING THE NIGHT

1. THE IDEAL ROOM TEMPERATURE FOR BETTER SLEEP

The ideal room temperature while sleeping is 65°F (18.3°C), however it can vary by person. Keeping the temperature in a range between 60 and 67°F (15.6 and 19.4°C) will be most ideal for better sleep. 

bedsheets can affect sleep quality - night routine

2. CONSIDER YOUR BEDDING SEASONALLY

Bedding plays a significant role in avoiding overheating throughout the night. I always recommend natural fiber sheets (cotton, linen, or bamboo) and a breathable comforter or blanket. Make sure you are changing your bedding depending on the season, and using something more lightweight during the summer months. 

Sprinkle a teaspoon of body powder onto your sheets before getting in bed for extra freshness and moisture absorption. 

3. BREATHABLE SLEEPWEAR & BODY POWDER IS KEY

Much like bedding, the right sleep attire is also key in helping your body cool down during the night and preventing temperature-related sleep loss. Natural fiber clothing that is loose and breathable will help you get a better night’s sleep. 

An excellent tip is to apply body powder prior to putting your sleepwear on in those areas you typically sweat such as underarms, chest, back of the neck. This will help absorb excess sweat throughout the night and keep me feeling comfortable and fresh. 

@madamesweat

#greenscreen What fabrics that make you sweat more? Madame Sweat shares what to wear and what to avoid when you’re sweaty! #sweat #fabrics #madamesweat #kaianaturals #cotton #bamboo #linen #silk

♬ SUMMER IN MIAMI - Pat Matrone & Massimo Scalieri

4. TIE LONG HAIR BACK LOOSELY & ADD DRY SHAMPOO

This tip may seem odd, but if you loosely braid long hair and tie it back with a silk scrunchy, it will stay off your skin throughout the night and won’t add to a hot environment. Your scalp tends to sweat the most throughout the night and one of my favourite things to do, regardless of hair length is to add dry shampoo before bed. Not only will it work better, helping to absorb sweat and odor, bit it also leaves you with fresh hair, that is ready to go in the morning. 

Join the community

If you enjoyed this blog, consider subscribing to my newsletter.

You’ll receive a weekly email with my latest blog on common body discomforts.

I also share lots of body and skincare tips on Instagram @kaianaturals
and on my TikTok page @madamesweat.

All content found on this website is created for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this Website. 

madame sweat logo

The Little Book of
Human Discomforts

BY MADAME SWEAT

Clean beauty industry maven Mary Futher founded kaia naturals® after spending 20 years working for global beauty companies. Mary now shares her weekly content series, delivering a quick fix, home remedy, or clean beauty product suggestion for a variety of human discomforts that some may find too embarrassing to discuss.

Subscribe to The Little
Book of Human
Discomforts Newsletter

Subscribe to The Little Book of Human Discomforts Newsletter

Related Articles

Related Articles

how to manage armpit sweating in a heatwave

How to Manage Armpit Sweating In a Heatwave

Armpit sweating can lead to irritation, rashes and chafing. Read on for my best tips to help you feel comfortable during a heatwave.

Read More
ways to reduce excess sweat

4 Ways to Reduce Excess Sweat

It’s hot, it’s sticky and I bet you’re sweaty! Battle sweaty situations in this heat wave season by learning how to manage excess sweat!

Read More
0
YOUR CART