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Matthew Walker

04/17/24

@ Andrew Huberman

When you lie down, your body temperature drops, which increases the likelihood of sleepiness. A decrease in core body temperature is essential for falling asleep.

Video

Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series

@ Andrew Huberman

Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series

04/17/24

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Temperature plays a significant role in sleep; a drop in body temperature is necessary for falling and staying asleep, while an increase can wake you up.

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A drop in body temperature is essential for falling and staying asleep, and can be accelerated by taking hot baths or showers before bed.

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Taking a hot bath or sauna in the evening can help lower your core body temperature, making it easier to fall asleep.

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The rise in body temperature after your temperature minimum triggers cortisol release, which helps wake you up and enhances focus.

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Keeping the room dark and cool is beneficial for sleep, as it helps regulate body temperature during the night.

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To wake up effectively, increase your core body temperature quickly by taking a cold shower or ice bath for one to three minutes.

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Exercise in the morning is one of the best ways to increase your core body temperature and enhance alertness.