As winter chilly intensifies, many individuals reply by cranking up indoor heating. However sleep specialists warn that extreme heat might be one of many largest obstacles to evening’s sleep, because it interferes with the physique’s pure temperature regulation.
When room temperatures rise too excessive, peripheral blood vessels dilate excessively, stopping inside warmth from being launched. Consequently, the physique’s core temperature stays elevated, making it more durable to go to sleep.
Core physique temperature refers back to the temperature maintained by important inside organs akin to the guts, lungs and liver. For wholesome sleep, core temperature must drop by about 0.5 to 1 diploma Celsius earlier than bedtime. This cooling course of additionally promotes the discharge of melatonin, the hormone that induces sleep. Overheating suppresses this pure decline, delaying the onset of sleep.
Specialists advocate maintaining indoor temperatures between 18 and 22 levels Celsius, with humidity ranges maintained at 40 to 60 %. Sohn Yeo-ju, a professor of household medication at Ewha Womans College Seoul Hospital, stated, “When indoor temperatures are saved between 18 and 22 levels, the physique regulates warmth most easily, permitting it to naturally enter a sleep-ready state.” She added, “If the room is simply too chilly, nonetheless, the sympathetic nervous system turns into activated to protect physique warmth, disrupting sleep continuity.”
Humidity management is simply as vital as temperature. When humidity drops under 40 %, respiratory membranes can dry out, inflicting respiration discomfort throughout sleep. Ranges above 60 %, however, can encourage the expansion of mould and mud mites, rising allergy-related sleep disturbances and lowering deep sleep.
Adjusting each day habits may also assist regulate physique temperature naturally. Having a heat bathtub or foot soak at 38 to 40 levels Celsius one to 2 hours earlier than bedtime dilates peripheral blood vessels. As soon as you progress right into a cooler bed room, warmth dissipates extra effectively via the pores and skin, permitting your core temperature to step by step fall and sleep to come back extra simply. Sohn stated this methodology helps a more healthy sleep rhythm than counting on synthetic sleep aids.
To counter lowered melatonin manufacturing brought on by shorter sunlight hours in winter, consultants advise getting adequate pure daylight through the day and avoiding publicity to blue mild from smartphones and different digital gadgets at evening. “The important thing to good winter sleep is creating an surroundings the place core physique temperature can decline naturally,” Sohn stated. “When temperature homeostasis breaks down, each bodily and psychological rhythms are disrupted, so cautious environmental administration is crucial to revive the physique’s steadiness.”
This text from the Hankook Ilbo, the sister publication of The Korea Occasions, is translated by a generative AI system and edited by The Korea Occasions.
