{"page":"\u003clink rel=\"stylesheet\" href=\"https://lessonplanet.com/assets/packs/css/resources-c03aa079.css\" /\u003e\n\u003clink rel=\"stylesheet\" href=\"https://lessonplanet.com/assets/packs/css/lp_boclips_stylesheets-517835be.css\" media=\"all\" /\u003e\n\u003cdiv data-title='How To Rig Your Body Temperature For Deep Sleep' data-url='/boclips/videos/6509bfcaaf72c9416ed59afe' data-video-url='/boclips/videos/6509bfcaaf72c9416ed59afe' id='bo_player_modal'\u003e\n\u003cdiv class='boclips-resource-page modal-dialog panel-container'\u003e\n\u003cdiv class='react-notifications-root'\u003e\u003c/div\u003e\n\u003cdiv class='rp-header'\u003e\n\u003cdiv class='rp-type'\u003e\n\u003ci aria-hidden='true' class='fai fa-regular fa-circle-play'\u003e\u003c/i\u003e\nVideo\n\u003c/div\u003e\n\u003ch1 class='rp-title' id='video-title'\u003e\nHow To Rig Your Body Temperature For Deep Sleep\n\u003c/h1\u003e\n\u003cdiv class='rp-actions'\u003e\n\u003cdiv class='mr-1'\u003e\n\u003ca class=\"btn btn-success\" data-posthog-event=\"Signup: LP Signup Activity\" data-posthog-location=\"body_link_boclips\" data-remote=\"true\" href=\"/subscription/new\"\u003e\u003cspan\u003e\u003cspan\u003eGet Free Access\u003c/span\u003e\u003cspan class=\"\"\u003e for 10 Days\u003c/span\u003e\u003cspan\u003e!\u003c/span\u003e\u003c/span\u003e\u003c/a\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003c/div\u003e\n\u003cdiv class='rp-body'\u003e\n\u003cdiv class='rp-info'\u003e\n\u003cdiv aria-label='Hide resource details' class='rp-hide-info' role='button' tabindex='0'\u003e\u0026times;\u003c/div\u003e\n\u003ci aria-label='Expand resource details' class='rp-expand-info fai fa-solid fa-up-right-and-down-left-from-center' role='button' tabindex='0'\u003e\u003c/i\u003e\n\u003ci aria-label='Compress resource details' class='rp-compress-info fai fa-solid fa-down-left-and-up-right-to-center' role='button' tabindex='0'\u003e\u003c/i\u003e\n\u003cdiv class='rp-rating'\u003e\n\u003cspan class='resource-pool'\u003e\n\u003cspan class='pool-label'\u003ePublisher:\u003c/span\u003e\n\u003cspan class='pool-name'\u003e\n\u003cspan class='text'\u003e\u003ca data-publisher-id=\"30356011\" href=\"/search?publisher_ids%5B%5D=30356011\"\u003eCurated Video\u003c/a\u003e\u003c/span\u003e\n\u003c/span\u003e\n\u003c/span\u003e\n\u003c/div\u003e\n\u003cdiv class='rp-description'\u003e\n\u003cspan class='short-description'\u003eThis video is sponsored by Eight Sleep. They make a bed cover that cools your body. If you would like to purchase a Pod Pro or Pod Pro cover, use this link and use code 'DrTraceyMarks' for $100 off at checkout. If you use this code, I...\u003c/span\u003e\n\u003cspan class='full-description hide'\u003eThis video is sponsored by Eight Sleep. They make a bed cover that cools your body. If you would like to purchase a Pod Pro or Pod Pro cover, use this \u003ca href='https://eight-sleep.ioym.net/DrMarks' target='_blank' rel='nofollow'\u003elink\u003c/a\u003e and use code 'DrTraceyMarks' for $100 off at checkout. If you use this code, I receive a commission.\u003cbr/\u003e \u003cbr/\u003e Deep sleep is one of four stages of sleep and is what you need to wake up feeling rested. It also helps with your memory and promotes cellular growth and repair. It’s like putting your body in maintenance mode. You can help your body maximize your deep sleep potential by manipulating your body temperature. You can do this by: \u003cbr/\u003e 1. sleeping in a cold room\u003cbr/\u003e 2. taking a warm bath or even a warm foot bath two hours before bed, \u003cbr/\u003e 3. avoid doing things that heat your body like vigorous exercise too close to bed or eating spicy food too late. \u003cbr/\u003e \u003cbr/\u003e Then the last suggestions is you can wear socks to warm your feet while you simultaneously cool your core with a cooling bed, cooling blanket or ice packs in strategic places on your body like your trunk area, neck, armpits or groin.\u003cbr/\u003e \u003cbr/\u003e Eight Sleep makes the Pod Pro Cover that cools your body to promote deep sleep. To purchase a Pod Pro or Pod Pro cover, use this \u003ca href='https://eight-sleep.ioym.net/DrMarks' target='_blank' rel='nofollow'\u003elink\u003c/a\u003e and use code 'DrTraceyMarks' for $100 off at checkout. If you use this code, I receive a commission.\u003cbr/\u003e \u003cbr/\u003e References:\u003cbr/\u003e Harding EC, Franks NP, Wisden W. Sleep and thermoregulation. Curr Opin Physiol. 2020 Jun;15:7-13. doi: 10.1016/j.cophys.2019.11.008. \u003cbr/\u003e \u003cbr/\u003e Lack LC, Gradisar M, Van Someren EJ, Wright HR, Lushington K. The relationship between insomnia and body temperatures. Sleep Med Rev. 2008 Aug;12(4):307-17. doi: 10.1016/j.smrv.2008.02.003. PMID: 18603220.\u003cbr/\u003e \u003cbr/\u003e Raymann RJ, Swaab DF, Van Someren EJ. Skin temperature and sleep-onset latency: changes with age and insomnia. Physiol Behav. 2007 Feb 28;90(2-3):257-66. \u003cbr/\u003e \u003cbr/\u003e Szolcsányi J. Effect of capsaicin on thermoregulation: an update with new aspects. 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