
The body temperature in sleep
A normal body temperature at night is crucial for restful sleep. Learn how our body temperature affects sleep and tips for preventing nighttime sweating or freezing.
Contents
- Body temperature at a glance
- Body temperature during sleep
- How sweating and freezing harm sleep
- Tips for an optimal body temperature at night
- Conclusion
1. Body temperature at a glance
In order to function healthily and normally on a daily basis and for all metabolic processes in our body to run smoothly, we humans need a certain body temperature. In a healthy adult, the normal core body temperature is usually between 36.5°C and 37.5°C, and the temperature on the surface of the skin is approximately 28°C–37°C.
However, our body temperature never remains constant and is subject to natural fluctuations of up to 1 °C – depending on the time of day, state of health, activity level, or hormonal status. Our brain is therefore constantly busy regulating our core body temperature, adapting it to internal and external conditions, and ensuring that we neither overheat nor overcool.
For example, it increases during extreme heat exposure, physical exertion, or during certain phases of the female cycle, allowing us to remain productive despite increased energy consumption. However, when we rest and relax, our metabolism and body temperature slow down again. To prevent overheating or hypothermia, the body can take certain countermeasures – we sweat to release heat through our skin or shiver to generate heat through muscle activity.
2. Body temperature during sleep

Sweating or freezing at night wakes us up! More than a third of all people say that feelings of heat and cold Disturb sleep. In the evening, body temperature naturally drops slowly, reaching its lowest point between 2 and 3 a.m. before slowly rising again in the morning. As we fall asleep, less important bodily mechanisms shut down: muscle activity, blood pressure, and heart rate decrease, we require less oxygen, and our breathing slows down. Veins and other blood vessels dilate, releasing heat and also lowering our body's surface temperature at night.
3. How sweating and freezing harm sleep
When we sweat heavily or are cold, our body becomes active to regulate our internal temperature and prevent hypothermia or overheating. This negatively impacts our ability to fall asleep in the evening and makes it difficult to sleep through the night, for example, because we push the covers aside at night or try to warm up or cool down in other ways. Excessive sweating at night can also disrupt sleep, as the moisture builds up on the skin quickly creates an uncomfortable sleeping environment.
So if the body temperature fluctuates too much during the night and we have trouble falling asleep or wake up frequently, the important Deep sleep and REM sleep phases and we can't get any truly restful sleep.
4. Tips for optimal body temperature at night
With these simple measures, you can help keep your body temperature within a healthy normal range throughout the night so that you can sleep well and your body can regenerate optimally at night.
#1 The right Sleeping environment
To allow our body to naturally lower its core temperature and prepare for sleep, the bedroom should be neither too hot nor too cold. The generally recommended ambient temperature is therefore between 16°C and 18°C. Especially when in summer high outside temperatures prevail or in winter If the heating is incorrect, you should try to regulate the bedroom temperature by adequate ventilation and the correct heating settings to ensure a good sleeping environment.
#2 Suitable sleeping textiles

Your sleeping accessories (Pillows, blanketsYour bed (bedclothes, mattresses) and your sleeping clothes have a direct influence on the surface temperature of your body and the sensation of warmth or cold at night. To avoid heat or moisture build-up, you should ensure that your duvet and clothing are not too warm or too tight. However, you should not completely do without clothing or a thin duvet, as this will protect you from cold drafts, allow heat and sweat to be drawn away from your skin, and maintain a normal body temperature. You can find out which material is best for your bed linen in which situation. here read more.
Tip: Pillow & Duvets made of special cooling and heating fibers can effectively support the body in regulating body temperature.
#3 Relaxing evening routines
Vigorous physical activity requires high energy expenditure and stimulates circulation and metabolism, which also leads to an increase in body temperature. Therefore, you should avoid strenuous activities or extensive exercise in the last few hours before bedtime so that you can get enough rest in the evening and support the natural regulation of your body temperature during sleep.
#4 The right diet in the evening
Our Nutrition affects sleep and body temperature. Avoid heavy meals and foods high in sugar and caffeine in the evening, if possible, and ensure moderate alcohol consumption. Constantly strenuous digestive processes and the stimulating effects of sugar, caffeine, and other foods keep the body active and prevent core body temperature from dropping. Cold drinks also promote heat production in the body and even cause us to sweat more.
#5 The best tips for sleeping in summer and winter
Spring, summer, autumn, and winter – as the seasons change, so do our sleeping conditions. To ensure your body temperature doesn't suffer from a poor sleeping environment, you should adjust your sleeping habits to the ambient temperature.
You can find out which simple measures will help you to sleep peacefully and restfully even on hot summer nights in this article.
And we have the best tricks for a restful winter night here recorded for you.
5. Conclusion
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The normal body temperature of an adult is 36.5 to 37.5 °C and varies by up to 1 °C depending on the time of day, state of health, activity level or hormonal status.
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A body temperature that is too high or too low at night can make it difficult to fall asleep, prevent you from sleeping through the night, and significantly reduce the quality of your sleep.
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Make sure you sleep in a cool environment and use a duvet, bed linen and sleepwear that are appropriate for your sleeping situation so that your core body temperature is regulated naturally and not by external influences.
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Before going to bed, avoid strenuous exercise, difficult-to-digest and stimulating foods that keep you active and thus promote a high body temperature.
Best wishes and see you soon!
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