Struggling with sleep? Learn how core body temperature, bedtime routines, and thermoregulation affect your melatonin, circadian rhythm, and sleep quality.

🌡️ Your Body Temperature Affects Your Sleep More Than You Think

Think falling asleep is just about being tired? Not quite. Your body’s ability to cool down is a crucial signal for deep, restful sleep.

🧬 Thermoregulation and Sleep

As evening falls, your core body temperature drops slightly, helping to release melatonin and activate your circadian rhythm. Disrupt this cooling, and sleep quality declines.

⚠️ The Hidden Problem with Heating Pads

That cozy electric blanket? It might be blocking melatonin release and increasing nighttime awakenings. Experts recommend room temps of 64–68°F (18–20°C) for optimal sleep.

🦶 Why Foot Warmth Helps

Warm hands and feet = better sleep. Peripheral vasodilation helps your core lose heat. A warm foot bath 30–60 mins before bed can help you doze off faster.

🥛 The Milk Myth

Yes, milk contains calcium, which supports neurotransmitters. But too much before bed may spike blood sugar due to lactose. A small portion is best—around 1 cup max.

✅ Better Sleep Checklist

• 🌬️ Cool your room to 64–68°F
• 🛁 Warm foot bath before bed
• 🛏️ Avoid heated mattresses/electric pads
• 🍽️ No high-GI snacks before sleep

🛍️ Your body deserves better.
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