How Sleep Temperature Improves Your Rest – Tara Youngblood on Revolution Health Radio, Hosted by Chris Kresser

Check out the Revolution Health Radio Episode Page & Show Notes

Key Takeaways

  • Mattresses are a heat sink – this results in our body temperature rising throughout the night (when it should be decreasing)
  • We get most of our deep sleep during the first half of the night (when our body temperature should be cooling down)
    • When we sleep in a colder environment, the amount of deep sleep we get increases
  • In the morning, sleep cycles tend to be heavier on REM sleep (this coincides with the natural rise of our body temperature during the early-morning hours)
  • The chiliPAD is a mattress topper that circulates temperature-controlled water (varying between 55-110 °F), allowing you to optimize your sleep environment
  • The OOLER is Chili’s follow-up product
    • The main difference? – It’s app-controlled, allowing you to set a schedule that changes the temperature throughout the night

Intro

Here’s the Problem

  • Most mattresses are made of foam and other man-made materials, causing body heat to reflect back
    • This results in our body temperature rising throughout the night (when it should be going down)
      • “Our human circadian rhythm follows the outside weather pattern but these man-made materials counteract that and heat us up when we really want to be coolest” – Tara Youngblood
  • Indoor, temperature-controlled environments have no natural temperature fluctuations – there’s nothing to signal the body that it’s time to go to sleep
    • For many people that suffer from insomnia, their circadian rhythm (a drop in core body temperature) isn’t happening as it should when it comes time for bed

The Benefits of Sleeping Colder

  • A proper (cooler) temperature is important for getting the deep sleep we so badly need – by sleeping in a warmer environment, our deep sleep is suffering
    • Deep sleep is the most restorative form of sleep – it boosts the immune system and promotes both tissue regeneration and DNA repair
  • When sleeping in a cooler environment, both HRV (heart rate variability) and resting heart rate improve
  • If you wrap up like a cocoon in your blankets, heat is forced to vent through your head
    • Thus, people end up flipping their pillows because they feel their head is too hot

Temperature Fluctuations & Sleep Phases

  • As the night goes on, your body temperature changes
    • Ideally, as you start to go to sleep, your core body temperature should start to drop
    • At ~4 AM (depending on when you go to sleep), your core body temperature is at its lowest
    • When it comes time to wake up, the body naturally begins to warm up
  • You get most of your deep sleep during the first half of the night (when our body temperature should be cooling down – as stated above, heat sink mattresses inhibit this)
  • In the morning, sleep cycles tend to be heavier on REM sleep (this coincides with our body temperature rising)

The chiliPAD

  • The chiliPAD is mattress topper that circulates water at a temperature of your choosing (between 55-110 °F)
    • How does it work? – Water flows through the medical-grade silicon tubes of the mattress pad and is heated/cooled using thermoelectric technology
    • For 25% off the chiliPAD, use the code “Podcastnotes25” at checkout
  • Why does the ChiliPad work?
    • Even if you set your bedroom temperature to 68 °F, once you get in bed and cover yourself with a blanket, you create a 98 °F human heat engine
  • How loud is the system?
    • About as loud as a desktop computer fan

The OOLER Sleep System

  • The OOLER is Chili’s follow-up product
    • The main difference? – It’s app-controlled, allowing you to set a schedule that changes the temperature throughout the night.
  • It’s a good idea to schedule the OOLER to:
    • Cool down as you drift off to sleep (this aids deep sleep)
    • Warm up as it gets closer to your wake up time (this mimics the natural rise in your body temperature during the morning hours, aiding REM sleep)
  • The OOLER has a built-in UV lamp used for cleaning the water

Additional Notes

  • Your brain needs to drop its temperature 2-3 °F in order to sleep
  • Studies show long-term health effects of poor deep sleep being linked to Alzheimer’s disease, memory loss, and many autoimmune diseases
  • Many users report that products like the chiliPAD and OOLER double their deep sleep numbers