Insomnia, what to do?
Insomnia affects a large part of the population , with repercussions on physical and mental health . But have you ever considered that the key to restful sleep could be... cold ?
Indeed, regulating your body temperature could improve your quality of sleep by stimulating melatonin and promoting relaxation of the nervous system . Discover in this article the benefits of cold for better sleep and simple tips to apply this evening! 😴
🔎 Understanding insomnia: an increasingly common problem
📌 What is insomnia?
Insomnia is characterized by:
- Difficulty falling asleep
- Frequent night awakenings
- Unrestful sleep
- Chronic fatigue and difficulty concentrating during the day
According to the National Institute of Sleep and Vigilance , 37% of French people say they are dissatisfied with their sleep, and 20% suffer from chronic insomnia .
🧐 What causes insomnia?
Many factors can disrupt sleep, including:
- Stress and anxiety
- Poor sleep hygiene (screens, caffeine, etc.)
- Hormonal disorders
- Chronic pain
🧊 Cold: a natural solution for better sleep
The role of body temperature in sleep
Body temperature plays a crucial role in regulating sleep. Normally, our internal temperature drops slightly at the end of the day, signaling to our body that it is time to prepare for sleep . This drop in temperature promotes falling asleep and maintaining deep sleep .
1. Cold stimulates melatonin production
Melatonin is the key sleep hormone , secreted when body temperature drops. According to a study by INSERM, exposure to cold before bedtime promotes better melatonin secretion , leading to deeper and more restful sleep.
👉 Tip : Take a lukewarm to cool shower 1 hour before bedtime to accelerate this drop in temperature and encourage sleep.
🧘 2. Cold soothes the nervous system and reduces stress
Cold activates the parasympathetic nervous system , responsible for relaxation, while decreasing cortisol , the stress hormone.
👉 Tip : Apply a cold pack to your perineum or neck before going to sleep to relax your body and reduce anxiety.
🛏️ 3. The right temperature for optimal sleep
Did you know that the ideal temperature for sleeping is between 16°C and 18°C ? An environment that's too warm disrupts sleep cycles and causes nighttime awakenings.
👉 Tips :
- Ventilate the room before going to sleep
- Use lightweight, breathable sheets
- Choose cotton pajamas instead of synthetic materials
📝 How to incorporate cold weather into your evening routine?
🌡️ 1. Refresh your body before sleeping
- Take a cool shower
- Apply a cold pack to your perineum, u an innovative method to relax the body and bring many benefits, find out more here
🛌 2. Adapt your sleeping environment
- Set the room temperature between 16°C and 18°C
- Avoid thick duvets in summer
- Invest in a breathable mattress
🌬️ 3. Try relaxation techniques with cold
- Wim Hof Breathing : Inhale deeply and exhale while slightly contracting the body to increase tolerance to cold.
- Meditation with a cold pack : focus on the sensations of cold to relax the body and mind
🎯 In summary: cold, a natural ally against insomnia
| 🧊 Benefits of cold | 🛠️ Practical tips |
|---|---|
| Increases melatonin | Cool shower before bed |
| Relaxes the nervous system | Cold pocket on the perineum |
| Improves sleep quality | Room at 16-18°C |
👉 Adopt these good practices starting tonight and observe the effects on your sleep!
