Body temperature must drop by 1-3 degrees Fahrenheit to fall and stay deeply asleep, and must increase by 1-3 degrees Fahrenheit to wake up refreshed.

“During that period of time, there are few things that are going to support being in a state of mind, state of body that are going to allow neuroplasticity to occur, that are going to allow the rewiring that you've triggered during the waking part of the day to actually take place. Those things are very low to no light, meaning keeping your environment very dark or very, very dim. ... for most people keeping the room dark and keeping the room temperature low is very beneficial for getting and staying in deep sleep. The body has to drop by about 1 to 3 degrees in order to get into sleep and stay asleep, so low light, low temperature environment, you can always pile on blankets of course if you don't want to be cold at night, you want to be warm enough, but you want your environment to be cold.”

“And in fact that decrease in core body temperature is important if not essential for getting into and staying in deep sleep.”

“falling asleep at night and remaining in deep sleep is in part the consequence of your body temperature dropping by one to three degrees.”

“I actually like to maintain the same temperature through deep and REM sleep. And then it heats up slightly as I head towards morning, because of course heating up of the body is one way in which we wake up. So I have this nice contour of cooling and heating that puts me through a beautiful arc of falling and staying asleep, and waking up when I want to.”

“Generally speaking, your body temperature has to drop by about one to three degrees in order to get into and to stay in deep sleep. And waking up has a lot to do with an increase in body temperature of about one to three degrees.”

“In fact, our body temperature needs to drop by about one to three degrees in order to fall asleep and then there are further decreases in our body temperature that allow us to get into the deepest stages of sleep and the so-called rapid eye movement sleep, all the aspects of sleep that really restore our brain and body.”

“In particular, increases in body temperature tend to make us alert, and decreases in body temperature tend to make us sleepy. Body temperature drops one to three degrees to get us into sleep.”

“in order to fall asleep and stay deeply asleep throughout the night, your body temperature has to drop by about 1 to 3 degrees.”

“Now one of the key things for getting a great night's sleep every single night is to optimize the temperature of your sleeping environment. Put simply, in order to fall asleep and stay deeply asleep, your body temperature needs to drop by about 1 to 3 degrees.”

“Now, one of the key things to getting a great night's sleep is to make sure that the temperature of your sleeping environment is correct. In fact, your body temperature has to drop by 1 to 3 degrees in order to fall asleep and stay deeply asleep.”

“one of the key things to getting a great night's sleep is the temperature of your sleeping environment and that's because your core body temperature actually has to drop by about one to three degrees in order for you to get into and stay deeply asleep and conversely your core body temperature increases by about one to three degrees in order for you to wake up and feel refreshed”

“in order to fall and stay deeply asleep your core body temperature actually has to drop by about 1 to 3 deg conversely in order to wake up feeling refreshed your core body temperature has to increase by about 1 to 3°”

“One of the essential things to getting a great night's sleep is that the temperature of your sleeping environment needs to be such that your core body temperature drops by about one to three degrees in order to fall and stay deeply asleep, and then increases by one to three degrees in order to wake up feeling refreshed in the morning.”

“And that's because in order to fall and stay deeply asleep, you need your core body temperature to drop by about one to three degrees.”

“Now, one of the key things to getting a great night's sleep and waking up feeling refreshed is that you have to control the temperature of your sleeping environment.”

“In order to fall and stay deeply asleep, you need your core body temperature to drop by about one to three degrees. And in order to wake up feeling refreshed and energized, you want your core body temperature to increase by about one to three degrees.”

“one of the key things to getting a great night's sleep is to make sure that your body temperature drops by about one to three degrees at the beginning of the night indeed that is how your body falls and stays deeply asleep as well”

“in order to fall and stay deeply asleep your body temperature has to drop by 1 to 3° and in order to wake up in the morning feeling refreshed your body temperature actually has to increase by 1 to 3°”

“in order to fall and stay deeply asleep your body temperature needs to drop by about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase by about 1 to 3°”

“one of the key things to getting the best possible night sleep is to control the temperature of your sleeping environment and that's because in order to fall and stay deeply asleep your body temperature needs to drop by about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase by about 1 to 3°”

“One of the key things to getting a great night's sleep is to make sure that the temperature of your sleeping environment is correct. And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.”

“in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase by about 1 to 3 degrees”

“in order to fall and stay deeply asleep your body temperature actually has to drop by about one to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase by about 1 to 3°”

“in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3 degrees and in order to wake up feeling refreshed and energized your body temperature actually has to increase by about 1 to 3 degrees”

“one of the key aspects to getting a great night's sleep is to control the temperature of your sleeping environment and that's because in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up in the morning feeling refreshed your body temperature actually has to increase by about 1 to 3 degrees”

“a key component of getting a great night's sleep is that in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase by about 1 to 3°”

“one of the key things for getting a great night's sleep is the temperature of your sleeping environment for instance in order to fall and stay deeply asleep your body temperature needs to drop by about 1 to 3° and in order to wake up feeling refreshed your body temperature actually has to increase by about 1 to 3°”

“in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up in the morning feeling refreshed your body temperature actually has to increase by about 1 to 3°”

“one of the key aspects to getting a great night's sleep is to control the temperature of your sleeping environment and that's because in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up in the morning feeling refreshed your body temperature actually has to increase by about 1 to 3°”

“one of the key things to getting a great night's sleep is that your body temperature actually has to drop by about 1 to 3 degrees in order to fall and stay deeply asleep and in order to wake up feeling refreshed your body temperature actually has to increase by about 1 to 3 degrees”

“One of the best ways to ensure that happens is to control the temperature of your sleeping environment and with eight sleep it makes it very easy to do that”

“one of the key aspects to getting a great night's sleep is to control the temperature of your sleeping environment and that's because in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up in the morning feeling refreshed your body temperature actually has to increase by about 1 to 3°”

“your body temperature actually has to drop by about 1 to 3° in order to fall and stay deeply asleep and in order to wake up feeling feeling refresh your body temperature actually has to increase by about 1 to 3°”

“one of the key things to getting the best possible night sleep is to control the temperature of your sleeping environment and that's because in order to fall and stay deeply asleep your body temperature actually needs to drop by about 1 to 3° and in order order to wake up feeling refreshed and alert your body temperature actually has to increase by about 1 to 3°”

“in order to fall and stay deeply asleep your body temperature actually needs to drop by about 1 to 3° and in order to wake up feeling refreshed and alert your body temperature actually has to increase by about 1 to 3°”

“one of the best ways to ensure a great night's sleep is to control the temperature of your sleeping environment and that's because in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3 degrees”

“in order to fall and stay deeply asleep your body temperature actually needs to drop by about 1 to 3° and in order to wake up feeling refreshed and alert your body temperature actually has to increase by about 1 to 3°”

“in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase by about 1 to 3°”

“one of the key things to getting a great night's sleep is that your body temperature actually has to drop by about 1 to 3° in order for you to fall and stay deeply asleep and to wake up feeling refreshed”

“one of the best ways to ensure a great night's sleep is to control the temperature of your sleeping environment and that's because in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3 degrees”

“in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase by about 1 to 3°”

“one of the best ways to ensure all of that happens is to control the temperature of your sleeping environment”

“now one of the key things to getting a great night's sleep is that your body temperature actually has to drop by about 1 to 3° in order for you to fall and stay deeply asleep and to wake up feeling refreshed your body temperature actually has to increase by about 1 to 3°”

“in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase about 1 to 3°”

“one of the best ways to ensure that you get a great night's sleep is to control the temperature of your sleeping environment and that's because in in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase about 1 to 3°”

“in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3 degrees and in order to wake up feeling refreshed and energized your body temperature actually has to increase about 1 to 3 degrees”

“in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase about 1 to3 de”

“in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase about 1 to 3°”

“one of the best ways to ensure a night sleep is to ensure that the temperature of your sleeping environment is correct and that's because in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3 and in order to wake up feeling refreshed and energized your body temperature actually has to increase about 1 to 3”

“in order to fall and stay deeply asleep your body temperature actually has to drop by about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase about 1 to 3 degrees”

“one of the best ways to ensure a great night's sleep is to ensure that the temperature of your sleeping environment is correct and that's because in order to fall and stay deeply asleep your body temperature actually has to drop about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase by about 1 to 3°”

“in order to fall and stay deeply asleep your body temperature actually has to drop about 1 to 3° and in order to wake up feeling refreshed and energized your body temperature actually has to increase by about 1 to 3°”

“And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop about 1 to 3°. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about 1 to 3°.”

“in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.”

“One of the best ways to ensure a great night's sleep is to make sure that the temperature of your sleeping environment is correct.”

“One of the best ways to ensure a great night's sleep is to make sure that the temperature of your sleeping environment is correct. And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.”

“One of the best ways to ensure a great night's sleep is to make sure that the temperature of your sleeping environment is correct. And that's because in order to fall and stay deeply asleep, your body temperature actually has to drop by about 1 to 3°. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about 1 to 3°.”

“in order to fall and stay deeply asleep, your body temperature actually has to drop by about one to three degrees. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about one to three degrees.”

“in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about 1 to 3°.”

“One of the best ways to ensure you get a great night's sleep is to make sure that the temperature of your sleeping environment is correct. And that's because in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about 1 to 3°. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about 1 to 3°.”

“in order to fall asleep and stay deeply asleep, your body temperature actually has to drop by about 1 to 3°. And in order to wake up feeling refreshed and energized, your body temperature actually has to increase by about 1 to 3°.”

“So what typically happens is that, for you to fall asleep and stay asleep, your body needs to drop its core temperature by about 1 degree Celsius or about sort of 2 to 3 degrees Fahrenheit.”