Temperature
“It [is] easier to fall asleep in a room that is too cold than too hot”
- Dr. Matthew Walker
Why it's important
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.”
How we'll do this
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.”
Your single action
Sleep with your air conditioner set to around 65 degrees.
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:
- Take a hot bath or shower before bed. Counterintuitively, this helps your body cool down. It may also help you feel more relaxed. Dr. Walker shares that, "Hot baths prior to bed can also induce 10 to 15 percent more deep NREM sleep in healthy adults."
- Purchase a cooling sleep mattress cover. This will keep your bed chilled and cool in the evening.
Course Progress
