Sleep quality and thermal regulation: expert recommendations

Maintaining optimal temperature and using specific bedding techniques can significantly improve sleep quality and help regulate the body's biological clock. Experts suggest that a cool bedroom environment, ideally between 18 and 20 degrees Celsius, supports the natural physiological process where internal body temperature drops to prepare for rest. Overheating a room can lead to fragmented sleep and frequent awakenings.

To maintain warmth without increasing heating costs, methods used in Nordic countries like Iceland can be applied. These include using multiple thin layers of blankets instead of one thick one, or utilizing highly insulating natural materials such as eiderdown.

Additionally, wearing socks to bed may assist in falling asleep faster. Research indicates that warming the extremities promotes vasodilation, which helps the body dissipate heat and signals the brain that it is time for sleep. Specialists recommend using loose, breathable materials like cotton or merino wool for nighttime socks.