Sleeping in an 18°C Room
Sleep Easy 14 days oura
Start the Health OS protocol "Sleeping in an 18°C Room" (sleep-temperature-18c) and show me today's step.
Goal
Test how an 18°C room temperature affects deep sleep and recovery
Hypothesis
Lowering bedroom temperature to 18°C increases deep sleep % and HRV
Thermoregulation is a key trigger for sleep onset. A cool environment supports melatonin production and sustains deep sleep (Walker 2017)
Expected Effects
- ↑ deep_sleep_pct
- ↑ hrv_night_avg
Phases
1
Baseline
7 days- Sleep as usual, don't change the temperature
- In the morning, log the room temperature and your subjective sleep quality
2
Cold Bedroom 18°C
7 days- Set your bedroom temperature to 18°C (AC or an open window)
- Use a warm blanket, but keep the room cool
- In the morning, log the temperature and sleep quality
Tracked Metrics
Primary
- ↑ deep_sleep_pct
- ↑ hrv_night_avg
Secondary
- ↑ sleep_quality
Evaluation
Method: compare_phase_means
Design: baseline (7 days) → intervention (7 days)
Safety
Disclaimers
- Avoid getting too cold — use a warm blanket
- If you catch a cold or feel chills, return to a comfortable temperature
Stop Conditions
- Unable to fall asleep due to cold for 2+ nights in a row
- Signs of a cold