How To Rig Your Body Temperature For Deep Sleep

Deep sleep is one of four stages of sleep and is what you need to wake up feeling rested. It also helps with your memory and promotes cellular growth and repair. It’s like putting your body in maintenance mode. You can help your body maximize your deep sleep potential by manipulating your body temperature. You can do this by: 

1. sleeping in a cold room 
2. taking a warm bath or even a warm foot bath two hours before bed 
3. avoid doing things that heat your body like vigorous exercise too close to bed or eating spicy food too late. 

Then the last suggestions is you can wear socks to warm your feet while you simultaneously cool your core with a cooling bed, cooling blanket or ice packs in strategic places on your body like your trunk area, neck, armpits or groin.

Eight Sleep makes the Pod Pro Cover that cools your body to promote deep sleep. To purchase a Pod Pro or Pod Pro cover, use this link and use code ‘DrTraceyMarks’ for $100 off at checkout. If you use this code, I receive a commission.

References:

Harding EC, Franks NP, Wisden W. Sleep and thermoregulation. Curr Opin Physiol. 2020 Jun;15:7-13. doi: 10.1016/j.cophys.2019.11.008. 

Lack LC, Gradisar M, Van Someren EJ, Wright HR, Lushington K. The relationship between insomnia and body temperatures. Sleep Med Rev. 2008 Aug;12(4):307-17. doi: 10.1016/j.smrv.2008.02.003. PMID: 18603220

Raymann RJ, Swaab DF, Van Someren EJ. Skin temperature and sleep-onset latency: changes with age and insomnia. Physiol Behav. 2007 Feb 28;90(2-3):257-66. 

Szolcsányi J. Effect of capsaicin on thermoregulation: an update with new aspects. Temperature (Austin). 2015;2(2):277-296.