Recipe of good sleep

Some studies show that regulating body temperature is an important secret to help sleep well. The optimal formula to achieve this result is to keep your head cool and your feet warm.

Cool the brain

When studying insomnia, Dr. Daniel Buysse (Pittsburgh School of Medicine, USA) found that, in many patients, the frontal lobes often operate at a higher level than normal people . They kept lying down and thought again and again and could not break the line of thinking to go to sleep. From this fact, Dr. Buysse stated that it is possible that the high level of activity increases the temperature of the brain, making it harder for sleep.

To test, he gave 12 insomnia patients a specially designed hat, which contained a small amount of water circulating at low temperatures. The results were unexpected. After wearing hats, insomnia people can fall asleep more easily than those who are completely healthy. They only need 13 minutes to go to sleep, while normal people take up to 16 minutes. Also thanks to the first cooling water, insomnia people can sleep for 89% of the time they are in bed. This rate is equivalent to normal people. People with hats with water at the lowest temperature sleep better and longer than those with hats with warmer water.

Keeping your head cool, warm feet is a recipe for good sleep

This finding could help scientists develop a new treatment for insomnia, in addition to traditional methods such as medication or psychological treatment.

Keep your legs warm

Body temperature plays an important role in the quality of sleep. The body's day and night clock keeps the body warmest during the day and descends into the evening to make sleep easier. Many studies have shown that body temperature plays an important role in many chronic insomnia cases. At the time just before going to sleep, people who often lose sleep have a higher central body temperature than those who are easy to sleep.

Some studies show that adjusting the bedroom temperature can facilitate central hypothermia , an important factor to start sleep. According to data published by the Sleep Research Institute in Lille, France, the optimal room temperature for sleep is between 30 and 32 degrees Celsius if not wearing nightwear and from 16-19 degrees Celsius if wearing pajamas and covering . Temperatures higher or lower than this threshold are likely to create restless, restless states, affecting sleep quality.

Also for the purpose of regulating body temperature, scientists at Basel, Switzerland Sleep Laboratory recommend that people who are difficult to sleep should warm their feet with hot water packs. This therapy helps to expand the blood vessels in the feet, facilitating the circulation of blood from the body to the limbs, thereby reducing the central body heat, stimulating the production of hormones that help sleep like melatonin .

Researchers believe that the phenomenon of insomnia is common in the elderly and sick people, partly because these people are sedentary, causing blood flow to reduce spending.