Hi there, it's Matt here and welcome back to the podcast. Now in our previous

episode we spoke about the role of temperature at the start of the night and how we have to warm up to cool down to fall asleep.

In this episode we're going to discuss how temperature can then help you stay asleep across the night.

And finally, we will reverse engineer the trick and we will speak about how temperature can help you wake up in the mornings.

Let's return to that whole body temperature suit that I described in the previous episode. If you don't remember it's designed by a wonderful sleep

scientist in the Netherlands and it's very similar to this whole body

wet suit and covering that wetsuit are very thin tubes that have water

running through them and in that way you can selectively warm or cool

different parts of the body however you want.

And using that same suit as we discussed in the previous episode,

you can warm up the surface areas of the body to cool down the core of the body to fall asleep.

But what we've since discovered is that if you then keep cooling the body down across the night, sleep becomes both more stable and more plentiful.

For example, if we take a group of older adults who often struggle with sleep and also those who suffer

from insomnia.

Both of those groups will have on average around about a 50% likelihood of waking up in the middle or the second half of the night.

And of course, once they wake up, they will struggle to get back to sleep.

But if you actively cool the body at night,

reducing down that core body temperature further,

you can decrease that number to less than 5%.

And in fact, we've even found that cooling the body in the middle of the night

will boost the size of those deep electrical brain waves of deep non-rem sleep

that we spoke about in the first episode. Now knowingly or not you have probably used this proven temperature

...