A room cooling, warming up, and cooling down before sleep protocol promotes falling asleep, staying asleep, and deep sleep.

“In any case, cool-cold-warm (subjective bed temps across 6.5-8hrs of sleep) is what provides best deep & REM sleep balance.”

“Cold early and middle of night and warmer toward waking is what Dr Walker suggested and it certainly works for me.”

“what they were able to do is increased the amount of deep sleep by somewhere between 25 to look at some of the data almost 40 minutes they were able to boost the amount of deep sleep with the thermal manipulation and when they were measuring the electrical brain waves and they decompose those brain waves even the power and the electrical quality of those slow waves was increased”

“he says you need to warm up to cool down to go to sleep or to fall warm up to cool down to fall asleep stay cool to stay asleep warm up to wake up”

“getting your bedroom cool seems to be a way to promote the increase in deep sleep”

“get your room cool to go into but warm up to cool down to fall asleep which then keeps you cool so that you stay asleep and you'll get more deep sleep”