The Best Temperature for Sleep - The Sleep Doctor

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Hi, I'm Dr. Michael Breus, the sleep doctor. I'm a clinical psychologist and a board certified sleep specialist. And welcome to Video 6 of my Sleep series to help you get a better night's sleep.
In the last five videos, we've talked about many of the factors that are hurting your sleep day in and day out, such as blue light and melatonin levels. And I've introduced several methods and tricks that I've developed and researched over my many years as a sleep clinician to help you achieve a great night's sleep and start living your life focused and refreshed every day.

Temperature Affects Your Sleep:
In Video 2 of this series, I talked about a study that was conducted that demonstrated how blue light exposure in the hours before sleep prevents your body temperature from dropping during the night, which is one of the key elements of your body's progression into sleep. This means that if your body temperature doesn't drop, you won't sleep well. And the researchers found that blue light exposure keeps your body temperature elevated to daytime levels because your body thinks it's daytime. Therefore, you get terrible sleep when most of us think of going to sleep at night.
We think of getting comfortably cozy in our bed, swaddled in pajamas and linens with our blankets. Maybe we've shut down our screens and we're wearing our sleep. Dr. Blue Light blocking glasses and we adjust our pillow just right and slip into a peaceful slumber. If only it were that easy.

Let's talk about the role of thermo regulation. Our bodies are designed to bring cooling down for sleep, which starts in the late afternoon and continues until the evening hours. This is part of the process called Thermo Regulation, which operates on a 24 hour circadian cycle and adjust your core body temperature. Lowering your body temperature at night helps you fall asleep and stay asleep in the morning. A rise in the temperature signals the body to move into its state of alertness and then you wake up. So if being colder is the solution to better sleep, just throw off the covers. Sleep in the buff and problem solved, right? Well, it's not quite that simple. Being too hot certainly has its challenges, but so does being too cold. Ambient room temperature, outside temperatures and your bedding choices all play a critical role. The key is to find a good balance between hot and cold to support your body and move from alertness to sleep and then back to alertness when it's time to wake up.

Thank you for joining me again and learning how to get great sleep when you wanted and to be focused, rested and alert all the rest of the time. This is Dr. Michael Breus, the sleep doctor wishing you sweet dreams.

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