Seven Effective Tips for Healthy Sleep: Part 3

Seven Effective Tips for Healthy Sleep: Part 3

Posted by Paul Yanzer on Mar 9th 2017


In part three of this series we take a peek at what's going on under your sheets while you sleep

Participate in some bedtime "Netflix and chill." Just be sure to skip the Netflix.

Research shows that ideal sleeping temperature is between 64 and 68 degrees Fahrenheit. Living in Wisconsin, my winter heating bill thanks me for dropping the temperature. My summer A/C bill does not, but sleep is much more productive at these cooler temperatures. Poor sleep destroys health and wellness in a number of ways, so the upfront cost of keeping the house cool will be less expensive than medical bills from having poor sleep.

While you're at it, sleep naked. Wearing pajamas to bed increases your body temperature, which increases nocturnal wakefulness. Being a few degrees cooler is good for sleep, increases nighttime growth hormone secretion, increases metabolism and brown adipose tissue activation (burns calories to keep your body temperature balanced). Allowing the skin to breath...uhhh...down there is pretty well documented to be a good thing for you as well. Making this change could improve both your reproductive and skin health. 

We will finish this one up with some quick advice from a guy who knows a thing or two about circadian rhythms and mitochondrial health:

"Your body temperature naturally declines as a part of your Circadian Rhythm as you sleep deeply. Wearing pajamas could disrupt this natural drop in temperature and, as a result, disrupt your body’s sleep cycle. Disruption in the natural decline of body temperature is also directly linked to insomnia. If you can’t cool down, you’re going to sleep poorly. Cooling down increases electron density in blood plasma and this is important signal for autophagy in the brain for repair mechanisms in our mitochondria at night time." - Dr. Jack Kruse

Now when you head to bed tonight (without your phone at your bedside) turn down the thermostat, ditch the clothes, and if you're a little chilly, snuggle up next to your partner if possible (your relationship will thank you).