Make the sleeping environment cool: ~3 degrees less than during the day
assuming Celcius in the absence of units. but even so, this is a smaller delta than i expected. i prefer about 10 C below “room temperature” when sleeping (living in the PNW: i just open the window to varying angle to approximate this throughout the year), with 3-4 blankets, layered. 3 C below room temperature doesn’t really let me layer blankets (or maybe i can get two blankets) and a common problem i have when sleeping as a guest somewhere that keeps temperature this high is waking up in the night, sweaty.
but how large is this temperature range? am i possibly disrupting other parts of the cycle by sleeping at relatively low ambient temperatures? for example, re-heating the room when i get out of bed takes some time so i sit 10 minutes right by the heater: it sounds like that might be bad in the same way that a morning hot shower is bad.
i have some questions around clothes still (i sleep in the nude), as well as body hair/shaving, but they may be too niche for this setting. thanks for the post! Huberman gets cited to me frequently and to good effect so i’m glad to learn about his online resources/presence.
Body temperature needs to drop by 1°C (2-3°F) degrees during sleep. Dr. Huberman recommends to drop sleeping room temperature by at least 3°. Recommended room temperature for sleep is between 16 to 18°C (or 60-65°F). Source—Dr. Matt Walker Podcast #14
assuming Celcius in the absence of units. but even so, this is a smaller delta than i expected. i prefer about 10 C below “room temperature” when sleeping (living in the PNW: i just open the window to varying angle to approximate this throughout the year), with 3-4 blankets, layered. 3 C below room temperature doesn’t really let me layer blankets (or maybe i can get two blankets) and a common problem i have when sleeping as a guest somewhere that keeps temperature this high is waking up in the night, sweaty.
but how large is this temperature range? am i possibly disrupting other parts of the cycle by sleeping at relatively low ambient temperatures? for example, re-heating the room when i get out of bed takes some time so i sit 10 minutes right by the heater: it sounds like that might be bad in the same way that a morning hot shower is bad.
i have some questions around clothes still (i sleep in the nude), as well as body hair/shaving, but they may be too niche for this setting. thanks for the post! Huberman gets cited to me frequently and to good effect so i’m glad to learn about his online resources/presence.
Body temperature needs to drop by 1°C (2-3°F) degrees during sleep. Dr. Huberman recommends to drop sleeping room temperature by at least 3°. Recommended room temperature for sleep is between 16 to 18°C (or 60-65°F). Source—Dr. Matt Walker Podcast #14