Her hotness almost led us to sleep in different rooms. Here’s why…

My wife is Cuban. There must be something in the island DNA that causes her to always be hot. If it was up to her, she would move penguins into our home and crank the thermostat so low that our living room would become an ice rink.

I, on the other hand, prefer the desert heat. 121 degrees you say? Sign me up. I love it.

But when you get you one of them spouses, you have a choice to make - go medieval and have separate bedrooms or go modern and sleep in the same room. But then you have a first-world problem to solve - who gets to control the thermostat?

Until recently, I had protested for nearly 18 years to save money and share the experience and joy of what it feels like sleeping in the tropics. So sorry Annette. But now I’ve finally seen the light and had some of the greatest sleep of my life. It took me getting a Whoop and tracking my sleep and then realizing I know nothing about my health and sleep. I then went down the rabbit hole as to what leads to more SWS (deep) sleep and REM sleep where your mind and body are really getting all the benefits. The best evidence I could find was - Make your room colder! After feeling rebuked and missing out on optimal sleep my whole life, I have accepted that paying more to my utility company is worth it to experience the plethora of benefits like anti-cancer benefits, longevity, energy, mood, etc that deeper sleep leads to. So the bears in hibernation had something figured out after all 🙂.

Sleep is a cornerstone of health, and the environment in which we sleep plays a crucial role in the quality of rest we get each night. Below I want to share with you the research that suggests that maintaining a cooler bedroom can significantly enhance sleep quality and overall well-being.

Here are 5 Key Benefits of a Cooler Sleeping Environment

• Improved Sleep Quality

Cooler temperatures can help regulate your body’s natural sleep cycles, particularly the REM stage. During REM sleep, your body’s core temperature naturally decreases, promoting deeper sleep. Sleeping in a cooler environment supports this natural process, helping you stay asleep longer and wake up feeling more refreshed.¹

• Better Hormonal Regulation

A cooler environment can encourage the production of melatonin, a hormone that not only regulates sleep but also has anti-aging properties and can enhance your mood. Cooler temperatures also promote the release of growth hormone, which is essential for metabolism, immune function, and overall well-being.²

• Increased Energy Levels

By facilitating deeper REM sleep, cooler temperatures help reduce fatigue and increase energy levels throughout the day. When your sleep is more restful, your body can better repair itself, leading to more vitality and less daytime drowsiness.³

• Improved Immune System

Sleeping in an environment cooler than 70°F can boost melatonin production, which has been shown to enhance the immune system’s ability to fight off infections.⁴ This is particularly important as we age and our immune systems naturally weaken.⁵

• Boosted Metabolism

A cooler sleeping environment can increase your metabolic rate by activating brown fat, a type of fat that burns calories to generate heat. This process can help lower the risk of metabolic diseases such as high blood pressure and diabetes, and may also aid in weight management.⁶

Objections: I have lots of them

This is so much easier said than done. You might need to bring in attorneys to mediate the negotiation of your thermostats. 🤣

• “I’m concerned about the cost of cooling my bedroom.”

While keeping your bedroom cool might increase your energy bill, consider it an investment in your health. To mitigate costs, try using a programmable thermostat to lower the temperature only during sleep hours or investing in energy-efficient cooling options. Just to show you how crazy I am (i.e. how much I love to feel warm) - I have my going up to 78 when I wake up and down to 65 at night.

• “I prefer to feel warm and cozy when I sleep.”

Hi Annette, thanks for your writing 🙂 You should have also mentioned how you like 9 blankets too.

For reals though, If you enjoy warmth, consider layering your blankets. Use lighter layers that can be easily adjusted, and focus on keeping your head cool, as this is key to lowering your body’s core temperature.

• “My spouse and I have different temperature preferences.”

In this case, good luck to you. 😂 

There are options - consider using dual-zone bedding solutions or separate blankets. I also see why some people sleep in different bedrooms - sleep is that important. With different blankets or bedding options - each person can maintain their preferred sleeping environment without compromising the other’s comfort.

My Summary - Do whatever it takes to get the best sleep of your life!!! Below are a few takeaways on how.

Takeaways: Integrating Colder Conditions in Your Bedroom

1. Thermostat Tricks: Aim for a bedroom temperature between 60 to 67 degrees Fahrenheit. This range is generally considered ideal for sleep.⁶

2. Layer Up: Use layers of bedding that can be easily added or removed. This way, you can adjust your warmth level as needed.

3. Cooling Bedding: Consider investing in cooling pillows or sheets, especially if you tend to overheat at night.

4. Warm Footwear: Cold feet can be a sleep disruptor.⁷ Wearing socks or using a hot water bottle can help.

5. Stay Hydrated: Drink enough water throughout the day. Dehydration can make it harder for your body to regulate its temperature.⁸

I’d love to hear your thoughts. 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How Self-Doubt Can Become Your Superpower 

How to Supercharge Your Sleep

The Power of the Sauna

Forgiveness May Be Your Missing Ingredient

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

1. Cleveland Clinic. “Sleep Basics.” Cleveland Clinic.

2. Okamoto-Mizuno, Kazue, and Koh Mizuno. “Effects of thermal environment on sleep and circadian rhythm.” Journal of Physiological Anthropology 31, no. 1 (2012): 14.

3. Gagnon, D., & Crandall, C. G. (2018). Sweating as a heat loss thermoeffector. Handbook of Clinical Neurology, 156, 211–232.

4. Sleep Foundation. “What Are Fever Dreams? Causes and Meaning.” Sleep Foundation.

5. British Heart Foundation. “How does cold weather affect your heart?” BHF.

6. Cleveland Clinic. “What’s the Best Temperature for Sleep?” Cleveland Clinic.

7. Ko, Y., & Lee, JY. Effects of feet warming using bed socks on sleep quality and thermoregulatory responses in a cool environment. Journal of Physiological Anthropology 37, 13 (2018).

8. Healthline. “Can Dehydration Lead to Insomnia?” Healthline.