From: hubermanlab
Temperature plays a crucial role in regulating sleep, influencing both the ability to fall asleep and the quality of sleep maintained throughout the night. Andrew Huberman, a professor of neurobiology and ophthalmology at Stanford School of Medicine, delves into the science behind this relationship on the Huberman Lab Podcast.
The Mechanism
Huberman explains that our bodies possess an intricate thermostat system managed by a cluster of neurons in the medial preoptic area of the brain. This system responds to external temperature cues and subsequently influences our internal core body temperature—a factor critical for sleep regulation. When our body starts to cool down, it prompts us to fall asleep. Conversely, an increase in body temperature signals wakefulness and alertness [00:10:07].
The Role of Cooling Down
Each night, our body’s core temperature decreases by one to three degrees, a prerequisite for sleep initiation. This drop in temperature can be seen as a gate the body must pass through to enter sleep. Additionally, should the body’s core temperature rise, it acts as a natural alarm clock to wake the individual [00:10:26].
Leveraging Temperature for Better Sleep
Huberman suggests practical strategies to leverage temperature for optimized sleep. Here are a few key recommendations:
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Cold Exposure in the Morning: Engaging briefly in cold water exposure for just one to three minutes can significantly increase core body temperature post-exposure, promoting wakefulness and alertness. This effect is due to the release of adrenaline which also boosts dopamine levels, enhancing motivation and focus [00:31:36].
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Temperature Management at Night: To promote sleep onset, Huberman advocates for taking warm showers or baths in the evening. This counterintuitively results in a compensatory cooling effect post-shower, lowering core body temperature and facilitating sleep initiation. This aligns with the role of temperature in managing sleep cycles [01:05:08].
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Sleep Environment: Maintaining a cool environment in the sleeping area is crucial. It is advised to lower room temperature by at least three degrees for optimal conditions. This provides the sleeper with the opportunity to use blankets for warmth and to occasionally expose a foot or hand for thermal regulation via glabrous skin [01:05:55].
Conclusion
Temperature management is an essential component of sleep hygiene according to Huberman. By strategically managing how and when body temperature is adjusted, one can significantly impact their sleep quality and their subsequent daytime alertness and cognitive function. These insights underline the importance of viewing temperature as a powerful lever in the toolkit for optimizing sleep [01:09:18].