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so why do people sleep better in a cold room  if i could talk my wife into it i probably  

would like to sleep in a dark cool cave but  your temperature in your environment affects  

this hormone called melatonin melatonin is a  sleep hormone it’s also affected by darkness  

so when it gets dark out it increases and  you go to sleep it turns into serotonin  

which also contributes to sleep and so a cooler  temperature will increase melatonin and melatonin  

actually causes your body to run cooler at night  in fact when you have an insomniac someone who  

cannot sleep their temperature is usually hotter  than people that can sleep so something you may  

want to try if you have sleeping problems or you  want to improve your sleep quality is adjusting  

the temperature of the room to between 60 to 68  degrees fahrenheit or 15 to 20 degrees celsius  

now what i do in the winter i’m not suggesting  you do this i actually turn my heater off of my  

room and so it gets pretty cold but i sleep great  when it’s cold and so the other thing that can  

affect your sleeping is that the memory  foam i do not like memory foam it just  

it contains the heat and it’s uh it’s very  difficult and it’s very difficult for me to sleep  

if you have memory foam either get rid of  it or get a gel top just to cool you down  

some people use fans to help cool them they sleep  better i like keeping the window open of course  

not in the winter and some people even leave their  feet out of the covers and it seems to help their  

sleeping so let’s talk about the hormone that  helps you sleep it’s melatonin having enough  

melatonin can help you fall asleep quicker it can  enhance your mood it can establish better blood  

sugars it can enhance your cognitive function  it can enhance your immune system melatonin is  

a powerful antiviral it’s a powerful antioxidant  so it’s not just about sleep and number six it can  

help increase the quality of sleep and actually  help you feel more rested and really there’s  

just three big things that affect melatonin one is  darkness keeping your room very very dark darkness  

stimulates melatonin light suppresses melatonin  so you don’t want any lights in your room um also  

actually i lied there’s four things emf  electromagnetic fields your cell phone  

uh the wiring that’s next to your bed that’s  plugging your lamp in there or anything else  

you have plugged in or any recharger right next  to your bed you don’t want to have that because  

that can affect your sleep and then temperature  you want to be a little on the cool side and last  

thing is stress too much stress can inhibit your  melatonin actually i’m going to add one more and  

that would be vitamin d if you’re deficient in  vitamin d as most people are during the winter  

that can greatly suppress your melatonin  production hey before you go real quick i have  

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