Body temperature is an important factor in sleep onset. A drop in body temperature normally happens 1 to 1.5 hours prior to falling asleep. As the core body temperature drops (only a matter of .5 to 1 degree) people begin to feel sleepy signaling its time for bed.
One hypothesis is that in some insomniac subjects their core body temperature remains higher than is necessary to initiate and maintain sleep. Studies have been conducted looking at sleep and core body temperature throughout the night. It has been demonstrated that the trough in temperature occurs prior to the longest sleep period and studies with insomniacs show they may may be a limited ability to cool the core body temperature sufficiently for optimal sleep.
What does this means in a particle sense.
- taking a hot bath 90 minutes prior to bed may help reduce core body temperature, as once out of the bath temperature will drop quickly. Make sure this in not immediately prior to bed as there needs to be sufficient time for the bodies temperature to drop.
- Avoid strenuous exercise immediately prior to bed
- take notice of when you feel sleepy in the evening and heed these cues
It is very interesting to note that sleep and body temperature (both core and shell temperature) are tightly related. The hypothesis of higher body temperatures in insomia can probably be used to help narcoleptics by direct manipulation of their skin and core body temperatures.
ReplyDeleteSleep is a reward for some (insomia), a punishment for others (narcolepsy) and for the rest it is a sanction.