FoundMyFitness
#080 How Heat Therapy Improves Slow Wave Sleep
Tue May 30 2023Description
The episode explores the potential of heat exposure, such as hot baths, saunas, and exercise, in enhancing sleep quality. It discusses the release of ATP, increased adenosine levels, and the promotion of sleep-regulating cytokines through heat exposure. The benefits of passive body heating before sleep, particularly for the elderly, are highlighted. The effects of heat and exercise on growth hormone and prolactin levels are also examined. Timing and protocols for heat exposure are provided to optimize sleep quality.
Insights
Heat exposure, such as hot baths and saunas, can improve sleep quality by promoting the release of ATP, increasing adenosine levels, and stimulating sleep-regulating cytokines.
Passive body heating before sleep can facilitate sleep onset and increase slow wave sleep, making it particularly beneficial for the elderly in combating sleep disturbance.
Sauna use increases growth hormone and prolactin levels, which promote slow wave sleep. Exercise combined with heat stress may further enhance these hormone levels.
Prolactin deficiency can lead to sleep disturbances, highlighting the importance of maintaining optimal hormone levels for quality sleep.
Timing and protocols for heat exposure are crucial for maximizing its benefits on sleep quality. Heat exposure should be done a couple of hours before bedtime to allow the body to cool down. Sauna protocols involve high temperatures for a specific duration, while hot bath protocols focus on maintaining a consistent temperature.
Cooling down after heat exposure, such as with a cool shower, can further promote restful sleep.
Chapters
- The Potential of Heat Exposure for Sleep Enhancement
- The Effects of Heat and Exercise on Growth Hormone and Prolactin
- Timing and Protocols for Heat Exposure
The Potential of Heat Exposure for Sleep Enhancement
00:00 - 02:32
- Heat exposure, such as hot baths, saunas, and exercise, can improve sleep quality.
- Heat exposure releases ATP, increases adenosine levels, and promotes sleep-regulating cytokines.
- Passive body heating before sleep can facilitate sleep onset and increase slow wave sleep.
- Passive body heating is particularly beneficial for the elderly in combating sleep disturbance.
The Effects of Heat and Exercise on Growth Hormone and Prolactin
06:41 - 10:44
- Sauna use increases growth hormone and prolactin levels.
- Growth hormone and prolactin promote slow wave sleep.
- Exercise combined with heat stress may further increase growth hormone levels.
- Prolactin deficiency can lead to sleep disturbances.
Timing and Protocols for Heat Exposure
11:55 - 14:03
- Heat exposure should be done a couple of hours before bedtime to allow the body to cool down.
- Sauna protocols include 20 minutes at high temperature, while hot bath protocols involve maintaining a temperature of around 104 degrees Fahrenheit.
- Cooling down after heat exposure may further promote restful sleep.