Dr. Matthew Walker teaches us that, "Bereft of the natural drop in evening temperature, our brains do not receive the cooling instruction within the hypothalamus that facilitates a naturally timed release of melatonin."
He goes on to share that, “Thermal environment, specifically the proximal temperature around your body and brain, is perhaps the most underappreciated factor determining the ease with which you will fall asleep tonight, and the quality of sleep you will obtain.”
“To successfully initiate and maintain sleep into the night, your core temperature needs to decrease by 2 to 3 degrees Fahrenheit, or about 1 degree Celsius.”
We’re going to significantly cool down the temperature in your house at bedtime.
Specifically, Dr. Walker says, “A bedroom temperature of around 65 degrees Fahrenheit (18.3°C) is a reasonable goal for the sleep of most people, assuming standard bedding and clothing.”
“Of course, that specific temperature will vary depending on the individual in question and their unique physiology, gender, and age. But like calorie recommendations, it’s a good target for the average human being.”
Every evening, set your AC to 65 degrees. Keep your bedroom cool, and turn on any fans you have available. (If you have a smart thermostat, set a schedule so the temperature automatically changes)
Make sure to have ample blankets so you aren’t too cold.
Experiment with the perfect temperature so you can find your “sweet spot” over time, which will likely be below the standard home temperature of 72 degrees.
If you’re still too hot in the evening: