Sleep
"Sleep is an essential part of life, but more important, sleep is a gift."
- William C. Dement
Quick start tips for Great Sleep
- Go to sleep as soon after sundown as possible
- No technology after sundown. Use incandescent bulbs instead of fluorescent or LED
- Don’t eat after sundown
- Sleep in a cool, dark environment
- Turn off WiFi at night
Real estate, stocks, bonds, and mutual funds. These are just a few of the investments you might make throughout your life. But what about sleep? Are you willing to invest time and energy into developing healthy sleep habits, or do you think of sleep as something you have to get out of the way?
You will spend 26 years sleeping and just 4.5 eating in an average lifetime!
Sleep is profoundly essential for restoring, repairing, and rejuvenating your body. In a society that runs on energy drinks and coffee, glorifies busyness over rest, and is besieged by blue light and EMF, what can you do to reclaim the value of quality shut-eye?
Chronic sleep issues will keep you from achieving your 100 Year Heart!
Why Your Doctor Doesn't Talk about Sleep
Modern medicine focuses so heavily on prescribing medication and bandaids to cover up health problems that conventional doctors seem to have lost sight of the healing power of good sleep.
You don’t have a prescription deficiency. You have a sleep deficiency.
Invest in your sleep — the returns could save your life
Sleep: the Renewal of the body
Sleep Cycles and the Circadian Rhythm
Though sleep feels like a simple drop into unconsciousness, many factors are in play. A lot happens during this critical process that you might not be aware of.
On any given night, your body goes through the following cycle four or five times:
The five stages of sleep
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Each phase is critical for regeneration and rest, and an interruption in any of them can be detrimental to your sleep quality.
Since you are not consciously regulating this process, what is?
Enter the circadian rhythm. This is your body’s internal clock that releases melatonin (the sleep hormone) and makes you tired. It also calls the shots regarding the sleep cycle, delegating exactly when you enter the various phases and stages of sleep.
The smarty-pants circadian rhythm controls body temperature during sleep, natural wakefulness in the morning, and even slows metabolism. Your biological clock (like all of the natural world) runs on a 24-hour system informed by sunrise and sunset, eating habits, and temperature.
Sleep-wake homeostasis is like the circadian rhythm’s sidekick, helping to make up for sleeplessness or a night of low-quality rest. This is what tells your body to sleep in after staying up late, that little voice that calls you to crawl into bed when you’re fighting tiredness. It slowly builds throughout the day until it becomes impossible to resist.
A body in perfect balance will be in tune with the sun’s rising and setting. Sleep problems begin to develop when your biological clock does not align with this natural rhythm.
“Sleep is the time when our body repairs from the mental and physical stress of the day.”
Dr. Jack Wolfson
A poor night’s sleep might leave you cranky and craving an extra cup of coffee in the morning, but did you know it could also make you sick?
Poor sleep puts you at risk of multiple health conditions, including heart disease, obesity, and stroke. Worse, a lack of sleep can even lead to an early death!
Why your Heart Needs Great Sleep
The heart-protective nature of sleep can not be emphasized enough. For example, a 2011 studyinvolving close to half a million people found that individuals who did not sleep enough had a 48 percent increased risk of developing or dying from heart disease and a 15 percent greater risk of stroke than those who prioritized sleep.
Things start to fall apart when the body goes for long periods without quality sleep or not enough sleep.
Lack of sleep contributes to the following:
High blood pressure
Sleep decreases the work of the heart, lowering both heart rate and blood pressure. As you sleep at night, your heart and blood vessels have a chance to rest and heal.
On the other hand, lack of sleep can double the risk of hypertension. Many doctors don’t even consider the role that sleep plays in high blood pressure and have their patients on numerous anti-hypertensive drugs without addressing the underlying concern.
Related Post: Revealed: Poor Sleep and Blood Pressure Truths
Inflammation
Sleep works to keep inflammation levels at bay by reducing the amount of CRP, or C-reactive protein, in the blood. Elevated levels of CRP increase the risk of heart disease. Without this response, inflammation could rage unchecked through your body.
Related Post: Don't Ignore These Signs of Chronic Inflammation
Increases Stroke Risk
Not sleeping long enough could severely increase your risk of having a stroke. Studies suggest that prolonged sleep deprivation and late nights increase your chances of a stroke by 15 percent.
Sleep acts as a housekeeper to clean calcium build-up out of the arteries, thus reducing the risk of a cardiac event.
Weight Gain
Sleep is essential for energy production, and when we don't get enough, our body seeks an energy source elsewhere, typically from food.
Our body produces various hormones during sleep, including those that regulate appetite. Leptin and ghrelin are two hormones responsible for telling us when we are hungry and full. Sleep deprivation decreases leptin production and increases ghrelin, causing a significant increase in appetite.
Finally, when we sleep less, we have more time to eat. A 2015 study found that obese individuals with a BMI greater than 30 had shorter sleep durations and more variability in their sleep. Regularly skimping out on sleep can lead to a higher number on the scale.
Raises Risk of Heart Disease
One study from 2011 followed patients for 10-15 years and tracked their sleep habits. Researchers found that those who slept less than six hours per night had a 23 percent higher risk of coronary artery disease. Those who didn’t sleep long and reported poor sleep quality had a 79 percent increased risk of heart disease.
Atherosclerosis
A study on mice genetically engineered to develop atherosclerosis (plaque buildup in the arteries) found that the mice whose sleep cycles were disrupted developed larger arterial plaques than those with normal sleep patterns.
Increases AFib Risk
Studies show that poor sleep duration and insomnia could increase the risk of AFib.
Sleep decreases the work of the heart, lowering both heart rate and blood pressure. As you sleep at night, your heart and blood vessels have a chance to rest and heal.
On the other hand, lack of sleep can double the risk of hypertension. Many doctors don’t even consider the role that sleep plays in high blood pressure and have their patients on numerous anti-hypertensive drugs without addressing the underlying concern.
Related Post: Revealed: Poor Sleep and Blood Pressure Truths
Sleep works to keep inflammation levels at bay by reducing the amount of CRP, or C-reactive protein, in the blood. Elevated levels of CRP increase the risk of heart disease. Without this response, inflammation could rage unchecked through your body.
Related Post: Don’t Ignore These Signs of Chronic Inflammation
Not sleeping long enough could severely increase your risk of having a stroke. Studies suggest that prolonged sleep deprivation and late nights increase your chances of a stroke by 15 percent.
Sleep acts as a housekeeper to clean calcium build-up out of the arteries, thus reducing the risk of a cardiac event.
Sleep is essential for energy production, and when we don’t get enough, our body seeks an energy source elsewhere, typically from food.
Our body produces various hormones during sleep, including those that regulate appetite. Leptin and ghrelin are two hormones responsible for telling us when we are hungry and full. Sleep deprivation decreases leptin production and increases ghrelin, causing a significant increase in appetite.
Finally, when we sleep less, we have more time to eat. A 2015 study found that obese individuals with a BMI greater than 30 had shorter sleep durations and more variability in their sleep. Regularly skimping out on sleep can lead a higher number on the scale.
One study from 2011 followed patients for 10-15 years and tracked their sleep habits. Researchers found that those who slept less than six hours per night had a 23 percent higher risk of coronary artery disease. Those who didn’t sleep long and reported poor sleep quality had a 79 percent increased risk of heart disease.
A study on mice genetically engineered to develop atherosclerosis (plaque buildup in the arteries) found that the mice whose sleep cycles were disrupted developed larger arterial plaques than those with normal sleep patterns.
Studies show that poor sleep duration and insomnia could increase the risk of AFib.
“Get 8-9 hours of sleep each night to avoid morning heart attacks!”
Dr. Jack Wolfson
Sleep is the prime time for the body to cool down. Therefore, not getting good sleep means that the heart rate and blood pressure stay elevated — the heart has no chance to rest. A strained heart can lead to stroke, heart attack, and heart failure.
Could Daylight Savings Time give you a heart attack?
Daylight Savings Time interferes with the circadian rhythm and can undo all of your hard work to reclaim a healthy sleep schedule. Not only that, it could give you a heart attack. Studies show that men have a 70 percent increased risk of a heart attack the day after the time change and a 20 percent increased risk for a week after. Perhaps it’s time to do away with this unhealthy practice for good.
Short Term Effects of Sleep Deprivation
Have you ever pulled an all-nighter and attempted to accomplish a task the next day? If so, you likely experienced the short-term effects of sleep deprivation firsthand when you tried to put your keys in the refrigerator or forgot your groceries at the store.
Delayed reaction time, headaches, irritability, and difficulty focusing are symptoms of a night of poor sleep (or no sleep). While these might seem like minor annoyances, they could have deadly consequences.
How many times have you driven sleep deprived without thinking twice? A recent study found that driving when tired is more dangerous than driving drunk. Most American states have laws preventing drowsy driving, and many instances are punishable under the same rules as driving intoxicated.
Sleep deprivation creates challenges in making other sound decisions. For example, a small study found that individuals who did not sleep for two days were more likely to make risky decisions than those who slept normally. A subsequent investigation found that poor sleep contributed to difficulty making moral decisions.
Impaired decision-making is just one of the deadly consequences that makes a quality night of sleep even more essential. Sometimes you cannot avoid isolated incidents of sleep deprivation, but it should never be a choice.
The Dangers of Microsleep
Tiredness is a force that is impossible to fight for long. The body needs sleep. It demands it. Ignoring the signs or trying to overcome sleepiness could prove deadly.
Have you ever been driving and suddenly found yourself jolted awake as you ran over the rumble strips on the side of the road?
If so, you’ve experienced an example of microsleep. This phenomenon encompasses brief moments (under 30 seconds) of unintentional sleep and is a good sign that you are exceedingly sleep-deprived. Your brain simply goes offline, rebelling against a lack of sleep.
Use this as your cue to pull over and take a nap, walk around your desk (if you’re at work), and try to get extra rest the next time you sleep.
Remember, after a microsleep incident, you are more likely to have altered decision-making skills and slower reaction time.
Long Term Effects of Sleep Deprivation
While the short-term effects of sleep deprivation are certainly alarming, the long-term, physical results of regular wakefulness and chronic insomnia are terrifying. Lack of sleep isn’t something to joke about or ignore — it could kill you.
Long-term sleep deprivation impairs every system in the body and leaves you stressed out, sick, and sad. Let’s dig into the science.
The Brain
As mentioned earlier, a lot happens in your body while you float through a blissful dreamland with your favorite singer and a band of unicorns. During sleep, your brain takes events, information, and emotions from the day and processes them, encoding them in long-term memories that you can call upon later.
More scientifically, sleep allows pathways to form between nerve cells (neurons), helping you retain facts, learn new things, and filter out unneeded information.
Chronic lack of sleep can lead to issues with:
- Learning
- Alertness
- Concentration
- Confusion
- Judgment
- Memory
- Reaction time
- Mental health
- Mood
The Glympathic System
You’ve likely heard of the lymphatic system, responsible for clearing waste from gaps between cells. Unlike other organs, the central nervous system (CNS), the brain, and the spinal cord don’t have lymphatic vasculature. So how does the brain get rid of waste?
The CNS produces large amounts of metabolic waste due to lifestyle, stress, and dietary factors. Therefore, it must have some garbage disposal working on its behalf.
Until recently, the process was somewhat of a mystery.
A recently discovered waste clearance system known as the glymphatic system could hold the answers. This essential network eliminates dirty fluid and molecules from the central nervous system and uses “glial” cells to clean brain cells. These glial cells nourish and protect neurons and remove soluble proteins and metabolites from your CNS.
The glymphatic system flushes waste, eradicating diseased and damaged protein and metabolic cells and bringing in fresh cerebrospinal fluid (CSF) that improves brain function and protects the tissue. It then links up with the lymphatic system to send waste products and destroyed bacteria to the liver and kidneys and eliminate them from the body.
Think of it as the lifecycle of waste products. Clean CSF “charges” up the glymphatic system, collecting toxins and waste products as it circulates through the CNS. Then, this dirty fluid (the garbage) is eliminated into the lymphatic system and processed.
Five Ways Sleep is Good For Your Brain
- 1. Detoxes metabolic waste
- 2. Disposes of dysfunctional nerve cells
- 3. Builds new nerve connections
- 4. Resets neurotransmitters
- 5. Improves neurotransmitter sensitivity
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So what does that have to do with sleep?
The glymphatic system operates most while the brain is asleep, increasing the space between cells and blood vessels (interstitial space), boosting the influx of clean CSF, removing dirty fluid and molecules, and distributing essential amino acids, glucose, and lipids.
One of these waste products is called beta-amyloid, a protein that can contribute to the development of Alzheimer’s disease. When beta-amyloid is left to circulate freely because the body isn’t getting proper rest to activate the glymphatic system, it can increase the risk of this neurodegenerative disease.
Chronic sleep deprivation can increase your risk of neurodegenerative disease, impair memory, reduce motor function, and more.
The stress and sleep connection
During the day, cortisol (the stress hormone) runs throughout your body, helping you make split-second decisions and deal with stressful situations while regulating your body’s “fight or flight” response.
Cortisol isn’t the enemy! Healthy levels of cortisol and adrenaline help you function and could save you in a life-threatening situation.
At night, however, this stress hormone takes a back seat, lowering throughout the early evening and allowing you to sleep peacefully without a racing heart rate and elevated breathing. Cortisol production slows, and melatonin rises. Or at least, that’s how the body should function.
Unfortunately, our society is more stressed-out than ever, with the American Psychological Association calling stress a “national health crisis.” Instead of the natural ebb and flow of cortisol, people live in a heightened state of awareness, unable to calm down and eliminate cortisol from the body. Which, of course, means lower sleep quality and higher insomnia rates. A stressed-out society equals a sleep-deprived society.
These elevated cortisol levels lead to chronic inflammation, wrinkles, muscle loss, high blood pressure, and other health issues.
Melatonin
A crucial component of good sleep
You might have taken a melatonin capsule at some point to help you get sleepy or to combat a bout of insomnia. However, this hormone is more than just a quick fix for sleeplessness — it is something of a superhero in the body.
Melatonin works in the brain to fight inflammation, oxidative stress, and chronic cortisol while providing potent antioxidant support. Plus, along with the gylmphatic system, it plays a role in reducing age-related neurodegenerative disorders. The best part? Your incredible body produces it naturally.
Serotonin is another important neurotransmitter directly connected to the sleep-wake cycle. This hormone, sometimes called the “feel-good hormone,” helps regulate mood and wards off mental health conditions such as anxiety and depression.
Your body produces it with sunlight exposure, a healthy diet, and regular exercise. Serotonin is a critical component in melatonin production. If you are sleep-deprived, you won’t produce as much serotonin, leading to a decrease in melatonin levels.
Therefore, less sleep means you’ll be tired, cranky, and sad. You could even have trouble falling asleep. This cycle leads to out-of-control cortisol and only exacerbates the problem.
Other Effects of Poor Sleep Hygiene
Sexual Dysfunction
Ask any exhausted person. They will tell you that sex is the last thing on their mind. Poor sleep suppresses the production of sex hormones such as estrogen and testosterone. Lower levels of these hormones contribute to sexual difficulties such as erectile dysfunction and low libido.
Quality sleep enhances sexual desire and satisfaction. For example, a 2015 study of 171 women found that the longer they slept, the more interested they were in sex the following day.
Weakened Immunity
Sleep is essential for a robust immune system. During sleep, the body releases small proteins called cytokines. Cytokines are responsible for controlling inflammation and healing in the body. Sleep deprivation suppresses the production of these important immune-boosting proteins. Additionally, sleep enhances T-cells, a white blood cell essential for immunity.
A lack of sleep makes you much more susceptible to illness. A 2015 study found that individuals who sleep less than six hours a night were four times more likely to catch a cold than those who had slept more than seven. The researchers concluded that sleep was more important than any other factor in predicting the likelihood of getting sick.
Increased Sensitivity to Pain
It’s a well-established fact that chronic pain can cause sleep disturbances, but did you know that the reverse is also true? Poor sleep decreases pain tolerance, increases pain intensity, and raises the risk of developing painful conditions.
Studies have found that poor sleep quality and duration increase the risk of pain as we age. In addition, sleep impairments contribute to the onset or worsening of chronic pain from illnesses such as fibromyalgia, rheumatoid arthritis, and back pain.
Premature Aging
We’ve all heard someone say, “I’ve got to get my beauty sleep.” There may be more truth to that phrase than we realize. Sleep keeps the skin vibrant and healthy, and a lack of sleep can lead to accelerated skin aging. Research shows that poor sleep quality weakens the skin’s ability to repair itself at night, leading to more fine lines and wrinkles.
It’s not just skin that ages prematurely, however. Researchers at UCLA concluded that one night of poor sleep makes cells age more quickly, causing irreversible DNA damage.
Poor Gut Health
As we’ve seen, poor sleep habits affect every area of your body, including your gut. Increased stress levels due to sleep issues can contribute to leaky gut and interfere with digestion.
Leaky gut is a dangerous condition that increases intestinal permeability, allowing food and toxins from the intestine to pass into the bloodstream. Without good sleep, your gut microbiome, the beneficial bacteria that keep your intestines happy, can become severely impaired.
Increased Risk of Diabetes
The waterfall effects of sleep deprivation are exceedingly scary. Lack of quality sleep contributes to higher blood sugar, decreased insulin resistance, and weight gain, all risk factors for type 2 diabetes.
According to a study published in the journal Diabetes Care, a chronic lack of sleep is connected to high A1C scores, a measurement of blood sugar levels.
The causes(s) of sleep problems need to be addressed. They might be physical, mental, or both. Even counting grass-fed sheep is not going to work if you are in a bad relationship or having issues at work
Insomnia Origins:
What Causes Disrupted Sleep?
Stress
As mentioned above, stress and sleep don’t mix. Stress raises your blood pressure, sends anxious thoughts spiraling throughout your mind, and fights against the body’s natural craving for sleep.
Light exposure
Consistent blue light exposure before bed tricks your body into thinking it’s daytime, decreasing melatonin and other sleep hormones and leaving you wide awake.
Poor sleep schedule
Going to sleep and getting up at different times each day is a guaranteed way to confuse your circadian rhythm and keep your body guessing — which isn’t a good thing.
Blood sugar imbalances
Low blood sugar levels or sudden blood sugar spikes can keep cortisol raging to try and balance your system.
Chronic pain
Pain from an injury, illness, or other condition can seriously hamper sleep quality. When you cannot get comfortable in bed, you will toss and turn all night without ever going into REM, the restorative sleep cycle.
Caffeine
To recover from a night of poor sleep, many people consume excessive amounts of caffeine, a stimulant that can provide artificial wakefulness.
A note on coffee:
Truthfully, there is no replacement for sleep, and cup after cup of coffee destroys your sleep even more. You drink caffeine to stay awake during the day, which prevents you from falling asleep at night — a slippery slope into a vicious cycle of insomnia and caffeine dependency.
Caffeine itself isn’t bad. Coffee can promote heart health and support weight loss and memory. However, don’t rely on caffeine to keep you awake. Always drink 100 percent organic coffee and don’t consume in excess.
How Much Sleep do You Need?
“Get eight hours a night. No more or no less.” You’ve likely heard this reiterated throughout your life, reminding you that sleeping any less than the magic eight hours will undoubtedly lead to disaster. The truth is a little more complicated than that. There is no “one size fits all” approach to sleeping.
These questions are critical when calculating how much sleep you need to support your body and fortify its functions:
- How old are you?
- How much sleep did you get the night before?
- Was it quality sleep?
- Are you sick?
- Are you tired?
- Did you do a challenging workout?
- Are you an athlete?
Infants need around 14-17 hours of sleep, while older adults (65 and over) don’t need more than seven or eight. The amount of sleep required for those 64 years in between will vary greatly and highly depends on your circumstances and even genetics.
The average adult should start with a minimum of seven hours per night, as recommended by the American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS), and sleep longer (up to nine hours) if needed.
You might need more sleep if you answer “yes” to any of these questions:
- Do you feel like you cannot function properly with your current amount of sleep?
- Are you frequently tired during the day?
- Do you depend on caffeine to stay awake?
- Do you have health concerns that would warrant more sleep?
- Do you expend a lot of energy each day?
Your sleep schedule should be what works best for you. Try to make it as close to a natural state as possible. Remember, getting less than seven hours a night increases adverse health conditions and is associated with a higher risk of early death.
Also, more sleep doesn’t always mean that it was quality sleep.
Humans spend one third of their life sleeping.
Can you get too much?
It might seem reasonable to compensate for lack of sleep during the week by sleeping 12 hours on the weekend, but this can do more harm than good.
It will throw off your circadian rhythm, leading to daytime drowsiness and nighttime insomnia, a recipe for lousy sleep and poor health. Certain studies even suggest that too much sleep (over ten hours per night) could be equally as harmful as not enough sleep.
The rise of sleeplessness
Remember, artificial light at night can seriously throw your circadian rhythm out of wack. Our ancestors had no issues with melatonin production, as the inconvenience and expense of light sources made staying up late a luxury in which many would not indulge.
Even if people in the past few hundred years did stay up a few hours past sunset, their lighting was usually candlelight and wasn’t nearly as harsh as modern LED lighting. Most people, especially those who tended farms and needed to utilize every scrap of daylight, would go to bed with the sun.
Of course, this isn’t the case now, as our modern lifestyle has made evening activities much more prevalent. In particular, the rise of handheld electronic devices has played a massive role in exposing us to more harmful lighting than at any other time in history. This has led to a severe sleeplessness epidemic that could prove deadly.
Humans are the only mammals to delay sleep.
50-70 million Americans suffer from a chronic sleep disorder or regular wakefulness.
That’s equivalent to the populations of Texas and California combined!
Solving the Problem
Proven Strategies to Sleep Better
Do you feel like you have to prepare for battle with yourself every time you get ready for bed? Struggles with the sandman have become far too common in our modern society, with many accepting that’s “just the way it is.”
The truth is, humans were designed to get a perfect amount of sleep each night — without artificial melatonin to pull you under or a caffeine drip to get you through your day.
Sleep is essential; that much is clear. But how can you fight restlessness and insomnia and give your body what it needs? Try these simple lifestyle changes today.
Reduce Blue Light Before Bed
According to research, any light at night can disrupt melatonin production and the circadian rhythm; however, blue light exposure proves to be particularly damaging. Studies suggest that blue light can reduce melatonin by 80 percent!
Blue light emits from computers, tablets, phones, TVs, and even LED lightbulbs. To help protect yourself from the harmful effects of blue light at night, try limiting your use of electronics after dark, particularly in the two hours before you go to bed. This will allow for minimum disruption of your sleep cycle and can help your body produce enough melatonin to send you into a relaxing dreamland.
Try downloading free blue light-blocking software on your phone and computer and use a full-spectrum lamp while reading at night.
Invest in a pair of blue-light-blocking glasses if you work on a computer. They can help block some of the adverse effects of blue light during the day and can be worn at night to help transition to sleep.
Practice Active Relaxation
Chronic stress doesn’t just raise your heart rate, disrupt your digestion, and impair your immune system; it can lead to severe sleep deprivation and hormone disruption. While some brief stress isn’t harmful, a body trapped in a sympathetic state is at risk for severe disease.
Trying to fall asleep is the prime time for your stressed-out body to rebel and keep you tossing and turning. Reframing stress and regaining quality sleep may take intentional, mindful relaxation techniques. These tips will help clear your mind, soothe your nervous system, and give you quality, uninterrupted sleep.
Journal
Spend about 10-15 minutes writing in a journal each night. Use this as a time to recap your day or simply let your mind wander. Try to focus on things you are grateful for, as a mindset of gratitude is crucial for relaxation and sleep quality.
Read
Since you won’t be on your electronic devices before bed (see above), use this time to read a few chapters of a good book that keeps your interest. This can help get your mind away from what is stressing you out.
Take a Bath
Light a few candles, grab a cup of tea, put on some relaxing music, add a cup of magnesium-rich Epsom salts, and soak in a warm, soothing bath. If you don’t take a bath, at least shower before bed, as it can help you relax and wash off any chemicals you have accumulated throughout the day.
Deep breathing
Don’t discount simple yet powerful deep breathing to reduce stress and help you sleep. Breathe in through your nose and out through your mouth with your eyes closed. Follow your own breathing routine or listen to a guided one on YouTube.
Gentle Yoga
Gentle yoga is an excellent way to incorporate deep breathing and stretching to can help prepare your body to drift into unconsciousness.
Essential oils
Diffuse relaxing essential oils such as lavender and chamomile to reduce stress and anxiety.
Alter Sleep Environment
How’s your mattress quality? What about your sheets? When was the last time you purchased a new pillow? If you don’t know the answer to these questions, you might have found the answer to your sleep struggles. Set yourself up for success by investing in quality, organic bedding free of VOCs and other harmful chemicals.
As you sleep, your core temperature drops, releasing heat through your hands and feet and supporting quality rest. When the temperature in the room is too hot, it works against this natural response, making it hard for your body to cool down. Set the thermostat between 60-67 degrees Fahrenheit at night to create the ideal sleep temperature.
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