Health & Fitness

Does The Body Cool Down During Sleep?

March 27, 2024   By JM Carpiso

Getting a good night’s sleep is essential for our overall health and well-being. But have you ever wondered what happens to our body temperature while we sleep? Does it cool down or stay the same? 

In this article, we’ll explore the science behind body temperature regulation during sleep and how it affects our sleep comfort.

The Science Behind Body Temperature Regulation

Our body temperature is regulated by the hypothalamus, a small gland in the brain that acts as the body’s thermostat. It works by sending signals to different parts of the body to either produce or release heat, depending on the body’s needs.

Our body temperature fluctuates between 37°C and 38°C during the day, with the highest temperature usually occurring in the late afternoon. As the day progresses, our body temperature gradually decreases, reaching its lowest point in the early morning hours.

The Role of Melatonin

Melatonin, also known as the “sleep hormone”, is crucial in regulating our body temperature during sleep. The pineal gland in the brain produces it and is responsible for making us feel sleepy at night.

As the sun sets and darkness falls, our body starts producing melatonin, which signals the body to lower its temperature and prepare for sleep. This decrease in body temperature helps us fall asleep faster and stay asleep throughout the night.

The Importance of Temperature Control for Sleep Comfort

Maintaining a comfortable body temperature is crucial for getting a good night’s sleep. If our body temperature is too high or too low, it can disrupt our sleep and leave us feeling groggy and tired the next day.

According to the National Sleep Foundation, the ideal room temperature for sleep is between 15.6-19.4°C. This temperature range allows our body to cool down and reach optimal sleep, promoting deeper and more restful sleep.

How Does Our Body Cool Down During Sleep?

Our body has a natural cooling mechanism that helps us regulate our body temperature during sleep. Here’s how it works:


Sweating is our body’s way of cooling down. When our body temperature rises, the sweat glands in our skin produce sweat, which evaporates and cools down the body. This is why we tend to feel hot and sweaty when we sleep in a warm room.


Vasodilation is the process of widening blood vessels to increase blood flow and release heat. During sleep, our blood vessels dilate, allowing more blood to flow to the skin’s surface, where it can release heat and cool down the body.

Decreased Metabolic Rate

Our metabolic rate, which is the rate at which our body burns energy, decreases during sleep. This decrease in metabolic rate also helps our body cool down as less heat is produced.

Does Our Body Cool Down During All Stages of Sleep?

Our sleep is divided into two main stages: non-rapid eye movement (NREM) and rapid eye movement (REM). NREM sleep is further divided into three stages, while REM sleep is a single stage.

NREM Sleep

During NREM sleep, our body temperature gradually decreases as we progress through the three stages. In the first stage, our body temperature drops slightly, and our muscles relax. In the second stage, our body temperature decreases, and our heart rate and breathing slow down. In the third stage, our body temperature reaches its lowest point, and our body is in its deepest state of relaxation.

REM Sleep

REM sleep is a stage in which our body temperature remains relatively stable, but our brain activity increases. This is the stage where we experience vivid dreams and temporarily paralyze our bodies.

How Can We Improve Sleep Temperature Regulation?

If you struggle with maintaining a comfortable body temperature during sleep, here are some tips to help you improve sleep temperature regulation:

Invest in a Good Mattress and Bedding

A good mattress and bedding can significantly affect how your body temperature is regulated while you sleep. Look for a mattress that promotes airflow and regulates temperature, such as a gel memory foam or latex mattress. You can also opt for breathable bedding materials, such as cotton or bamboo, to help keep you cool at night.

Cooling Mattress Overlay and Cooling Pillows

To sleep better, try a cooling mattress overlay and cooling pillows. They help your body stay cool while you sleep. The mattress topper feels refreshing, and the pillows keep your head from getting too hot. Using these cooling products can help you sleep better by helping your body regulate its temperature.

Keep Your Bedroom Cool

As mentioned earlier, the ideal room temperature for sleep is between 60-67°F (15.6-19.4°C). Invest in a good air conditioning system or use a fan to keep your bedroom cool and comfortable for sleep.

Take a Warm Bath or Shower Before Bed

Taking a warm bath or shower before bed can help lower your body temperature and promote relaxation. As your body cools down after the bath, it signals to your brain that it’s time to sleep.

Use a Weighted Blanket

Weighted blankets have gained popularity in recent years because they can promote relaxation and improve sleep. These blankets are filled with small glass or plastic beads, which gently pressure the body, mimicking the feeling of a hug. This pressure can help lower cortisol levels and promote the production of serotonin, a hormone that helps regulate body temperature and promote sleep.

Get Better Sleep

In conclusion, our body does cool down during sleep, and this decrease in body temperature is essential for promoting a good night’s sleep. Our body has a natural cooling mechanism that helps regulate our body temperature, and by following some simple tips, we can improve sleep temperature regulation and achieve more restful sleep. Remember to keep your bedroom cool, invest in a good mattress and bedding, and try using a weighted blanket for added comfort and relaxation. Sweet dreams!

Looking for a cooling mattress topper or gel pillows? Check out Ecosa now.

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