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.

References:

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.

Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.

[SisterFromAnotherPlanet]

I have been shouting this from the mountain tops my entire life--sleeping cold is HEALTHIER! I absolutely cannot sleep if I'm hot.

[mohammedalshannat]

I am from Gaza. I can't afford therapy. You are helping me to get better Thank you for helping the underdogs all around the globe, Dr Tracey!

[taykhamilton]

People always wonder why I prefer to keep my apartment cold and I’ve always tried to tell them I literally cannot sleep unless I’m freezing. If I’m too warm I get frustrated and toss/turn all night. I knew there was a reason for this.

[pattygould]

I love that you provided alternatives for those who can't afford the sponsoring product.

[Cavegeckosol]

This is why I miss living alone. Family doesn't appreciate 60 degrees nights pfft.

[Boyhead]

Oh, I used to experience deep ..Menopause and her best friends "Hot Flash" and "Night Sweats" enters the building, and now each time I go to sleep with the "hope" of sleeping soundly through the night, they look at each other and say "ha ha ha...not tonight...not any night!"...

[katel]

Fresh cherries are a natural source of melatonin. I eat cherries everyday when they are in season and it results in a restful sleep. Makes a huge difference. 🍒

[natp]

Late to the party, but for any newcomers to this vid: my husband found a genius hack in the way of a cooling pet bed/mat. The mat goes underneath the fitted or flat sheet (if you sleep on top of the flat sheet) and works wonders for hot sleepers!! They contain cooling gel that work by absorbing heat so the temperature doesn't overly fluctuate and they can be bought super cheap from most pet stores.
The human equivalents I've seen are the same but for quadruple the price... like why?!

Anyway, thought I would share the tip 😊

[leij]

Some people get adequate and proper rest when they are in a safe, quiet, and cool environment.

[GreatestArYkaEver]

I just want to say I so appreciate your content... A blessing on my life to find you 👑👐🏾💯👐🏾💜💕💜👍🏾

[biba]

I don't think I ever have deep sleep can't remember the last time I woke up feeling refreshed from sleep but I always dream 😔thank you for this

[Alexxander]

heat is pumping up my anxiety over the roof

[jackhopkins]

After the catastrophic heatwave we had on the West Coast in Canada last week, your video is perfect timing! I'm normally quite mentally healthy, but I could feel my stability slipping away after nearly a full week with very little sleep. Thanks for making this video!!

[Unfazed]

I love to pratically freeze when I go to sleep. One of the few reasosn why I absolutely love winter(another being becaue bugs are gone).My AC came on while I wrote this haha.

[wicked_deftlady]

Yes, I prefer cold temperatures, especially while I’m sleeping. 👏🏼👏🏼👏🏼

[elysecrawford]

He said "Whaa???" 🤔🤔 Hahaha! that add in was such a funny surprise lol!!

[UncleMarco]

A lot of this makes so much intuitive sense based off of noticing what nights I get great sleep and what I did (unintentionally) in the few hours before. Thank u so much for ur content, so informative and accessible!

[MyDogSteppedOnaBeee]

Cold showers not so hot are the best. I know this may sound weird for bedtime, but it'll cool your body down faster, you'll get drowsy and relaxed. I used to take Warm -hot showers thinking I'd relax, but I would feel so hot even with AC and up later awake in the night trying to cool down my body because I could not fall asleep feeling hot. They are also good in the morning for waking up, cold showers!!

[rosaliakasolo]

Hey Doc ? Please do the relationship between mental illness and physical illness... For example the relationship between depression and acid reflux. If you done this already drop me the link.

[a.lindsay]

Your videos are my new favorite thing to watch now! I'm interested in behavioral science and considering going back to school for it. Love your content!! 🥰