Your core body temperature needs to drop by roughly 2 degrees Fahrenheit to have quality sleep (1).

The lowering of your core body temperature starts the production of melatonin and sets in motion other processes that help you get deep sleep. We won't go into all the reasons why right now, but you can read more about it here.

For most healthy adults, your body naturally starts to drop in temperature about two hours before bed; however, there are ways you can enhance this natural process and get even higher quality sleep.

Let's go through them. (Tip: The most effective is at the end).

1. Schedule your thermostat

Set your thermostat to start cooling down your home at least 2 hours before bed. Ideally, you'll want your home between 60 and 68 degrees Fahrenheit during the night (2).

Many smart thermostats have the ability to schedule this, making it easy and thought free. I've really enjoyed my ecobee smart thermostat for this reason (paid link).

You can also consider opening your windows slightly during cooler months for a more affordable option.

2. Take a hot bath or sauna

You read that right. Taking a hot bath, shower, or getting in a sauna will actually help to lower your body temperature (3).

When your body is exposed to hot temperatures, your hypothalamus will work to cool you off by increasing circulation to the external capillaries, allowing heat to escape. As long as the heat exposure isn't too long (typically less than 30 or 40 min), your core body temperature will continue to plumet for a few hours afterwards and will leave you cooler than where you started.

Here is a short video from Andrew Huberman on this:

 

 

If you're considering buying a sauna, I've really enjoyed this infrared sauna from Dynamic Saunas (paid link)! It was easy to assemble, uses non-toxic glues, and uses far infrared light to penetrate your skin and heat you up from the inside.

Given its price compared to other brands, it has a great bang-for-the-buck.

Two pro tips:

1. Be out of the bath or sauna at least one hour before going to bed. Otherwise, in my experience, you'll be uncomfortably hot when you lay down in bed.

2. Wear as little clothing as you can afterwards to allow heat to dissipate faster.

3. Sit in front of a fan

If I'm feeling too hot right before bed, I'll take some lukewarm water, splash it on my face and chest, and sit in front of a fan until the water evaporates.

The evaporative cooling does a great job of whisking away heat quickly.

Some people use cold water to do this, but in my experience, it is too shocking and wakes me up even more before going to bed.

4. Cold plunge

Though I have found minimal evidence for the use of cold plunges to drop core body temperature, short and deliberate cold exposure has been shown to induce the release of melatonin which will you get a better night's sleep (4).

Beyond this, there are additional potential sleep benefits from cold plunges that will allow you to get higher quality deep sleep (5).

However, due to the stimulating nature of cold plunges and the rebound heating that occurs in your body, it is recommended that you do it at least 1 to 2 hours before going to sleep.

If you're considering getting a cold plunge, try The Ice Pod from The Pod Company (get $10 off with that affiliate link). Though you have to fill it with ice, it is the most affordable plunge barrel I have found with the minimum necessary features. You can also add their "water chiller" to your purchase so you don't have to add ice.

For those of you who are super serious, consider Plunge (not a paid link). They are pricy, but I've tried them a few times and they are nice!

5. Poke your feet out of the covers

If you're already in bed and feeling hot, poke your feet out of the covers. Your feet have a lot of little blood vessels that will allow heat to escape quickly.

On the same note, try to wear minimal amounts of clothing while sleeping and make sure your bedding isn't to thick.

6. Get a cooling mattress cover

Cooling mattress covers are designed to whisk away heat and keep you dry during the night. They do not retain heat compared to traditional mattress covers, making it perfect for those who have night sweats.

Its ability to keep you cool comes from the materials and stitching used, without any expensive electronics.

Here are a few cooling mattress covers on our shop you can buy.

7. Consider Eight Sleep

Eight Sleep produces some of the best cooling mattress toppers on the market.

With their mattress topper, you can get individualized control on the left and right side to help keep your body cool while you sleep.

Specifically, it helps guide your body temperature down throughout the night. Then, towards the morning, it will raise your body temperature to help prepare you to wake up. Take a look at this picture from their website:

This guided temperature moderation matches your natural circadian rhythm and will improve the amount and quality of your sleep.

Use code CORESAPIEN on their website to get $100 off.

(Full transparency: Core Sapien is an affiliate of Eight Sleep)

Conclusion

Lowering your core body temperature is key to getting a good night's sleep, and now you have the practical tips and tools you need to do so!

If you have other ideas on how to lower your core body temperature, leave a comment down below.

Other Tips for Quality Sleep

Lowering your core body temperature is a major factor in getting you a good night's sleep, but it's not the only thing.

If you're curious about other things you can do, check out this other article of ours for proven tips to improve sleep quality.