Sleep Basics, How to Sleep Cool at Night and Never Wake up Hot Again

On this episode of Anti-Aging Hacks, I interview a Sleep expert and a Chief Science officer of Chili

We discuss the following:

1. Why is Sleep so Important for Health and Recovery

2. Different Sleep Phases such as Light Sleep, REM and Deep Sleep

3. Why Sleeping Cool could allow you to get more Deep Sleep every night

and a whole lot more.

Tara Youngblood is the founder and chief science officer of Kryo Inc, which is a sleep science company focused on the future of sleep-driven health. The team at Kryo has designed a full body temperature regulation sleep system, which allows you to sleep cool through the night and never wake up because you are hot.

Here are some of the notes from our conversation:

Circadian Rhythms 3:15

Stages or Buckets of Sleep 4:40Rem sleep

Dreaming stage
Relive emotional parts of day
Go back two weeks where we relive those thoughts and emotions
Allows us to file into long term memory

Deep Sleep

Thoughts gather in hypothalamus
Need time for brain to do filing
Recovery part of deep sleep
Feeling refreshed
Good predictor whether you should work out
Lack of deep sleep causes memory recall and cognition issues
Deep sleep diminishes as we age
Alzheimer’s attributed to deep sleep deprivation

How much Deep Sleep and REM Sleep 7:45

Our bodies want 2 hours of REM and Deep Sleep each night
It is possible to sleep less and still have 2 hours
Chilipad can entice us to have more deep sleep because it lowers our temperature
Army folks can still get 2 hours of deep sleep with cooling in a 6 hour span
When our body temperature drops – neurons in hypothalamus get activated and release melatonin – called the Sleep Switch

Sleep Frequencies 10:50

REM Sleep frequencies are similar to being awake
Very easy to be woken up from REM sleep
REM sleep is closer to morning

Deep sleep is Slow Wave sleep (4 Hz or less)
Activity slows down a lot during deep sleep
Deep sleep is very good for anti-aging and rejuvenation

Sleep Cycle 12:00

People talk about 90 minute cycles, but 90 minute cycles are not common for everyone
Temperature skews the cycles, may be 45-60 mins for initial deep sleep cycles
REM Sleep cycles may be closer to 90 minutes

Supplements to get good sleep – a good thing? 14:15

We are getting worse sleep as a society
Lots of stressors
Lots of folks talking melatonin, CBD oil, 5HTP, Tryptophan etc.
Tara believes in not affecting chemistry in our bodies
Melatonin is hard to replace as we grow older, but shouldn’t do it exogenously
Best to use short term to reset jetlag
Need to be conscious long term why you are taking sleep supplements
People not journaling and tracking

Kryo Inc Sleep Devices 15:40

Chilipad or Ooler device, similar to a thermostat
Goes under the body on top of your mattress
Manages temperature throughout the night
Ooler is the next evolution of the Chilipad
Can reprogram different temperatures, one for going to sleep, another for middle of the night and a wake up temperature

Personal Settings are Different for Everyone 17:15

Some people sleep hot, some sleep cold
Best to start on the warmer side first, then go down in coolness

Is there an Ideal Sleep Temperature and Mattress 19:20

We set thermostats for the house that stay constant
We are in mattresses that absorb heat and then throw back heat at us
Comforters also heat your body as you sleep
Inside the sleep cocoon, you should be around 86 degrees
Weighted blankets can provide a gentle weighted feeling, so you don’t need a lot of blankets to mimic the feeling of the hug
Memory foam mattresses get a little lot and radiate some of this heat
Natural materials are better for mattresses
If you sleep hot, it might be better to use an alternative to a memory foam mattress

Chili Devices Details 23:10

Runs on 140 W of power, little more than a light bulb
Can be significant savings in some states without spending money on cooling the whole house
1 Device is geared towards one person
Looking to integrate with 3rd party sleep API’s and sleep devices
Using Oura rings as a partnership
Ooler has a companion app on the phone

Again, sleep is a core anti-aging and longevity strategy, and you should look into sleep first before spending big bucks on other biohacks.

Links:
Go to Chilitechnology.com to get your very own Chilipad or the newer Ooler device.

Any other questions? Drop us a comment below!

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