New research suggests that chilling your body before you go to sleep can make it easier to fall asleep and lead to higher-quality rest.
The study wasn’t done on a large scale – it only involved 15 people – but it focused on people involved in a sleep study who struggle to get enough sleep and have better quality sleep. The participants swallowed a sleep temperature pill, and then scientists measured the sleep quality.
Those who had lower core body temperature had lower heart rates during their sleep (this is a good thing), and — most notably — more time spent in stage 3 sleep (your recovery sleep) and better heart rate variability (HRV).
Looking at these results, it’s a strong indicator that a little pre-bed cooldown might be worth your time because lower heart rate in sleep and improved HRV are associated with improved long-term health outcomes.
Different options for reducing your temperature before sleep include using a cooling mattress, turning down your thermostat about 60 minutes before bed, or even taking a hot shower. This might seem counterintuitive, but when you get out, your body will cool off and naturally lower your temperature.
So, what have you got to lose? Certainly not more sleep. Chill out and sleep better!
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