Heat therapy, such as using a sauna or soaking in a hot bath, may significantly improve your slow wave sleep. My latest episode delves into the fascinating intersection between exercise and passive body heating and elucidates how high energy expenditure exercise and heat exposure share nuanced mechanisms in sleep regulation. Some key aspects explored include:

• The surprising role of the immune system in regulating sleep through somnogenic cytokines, immune signals like IL-1B and TNF-alpha, released in response to heat stress and exercise.
• The interconnected nature of thermoregulation and sleep, particularly in the brain, which highlights the importance of overlapping sleep regulation and heat loss processes. This involves warm-sensing preoptic area neurons in the preoptic area of the hypothalamus, a region known to play a crucial role in sleep regulation.
• The intricate, bidirectional relationship between growth hormone (GH) and slow-wave sleep (SWS). With the majority of daily GH secretion occurring during the initial phase of SWS, stimulants of SWS, such as heat exposure, can result in enhanced GH secretion, establishing a strong connection between GH and sleep regulation.
• The varying influence of heat on growth hormone, ranging from doubling after two 20-minute sauna sessions at 80°C, to increasing its circulation up to 16-fold after two one-hour sauna sessions at 80°C.

These findings highlight the potential for heat therapy and exercise with a high rate of energy expenditure to modulate slow wave sleep through the interconnected nature of thermoregulation, immunity, exercise, and hormones. By understanding and harnessing these links, individuals can potentially enhance their sleep quality and overall health and well-being.

CHAPTERS:
00:00 - Introduction
01:06 - Increasing pre-sleep tiredness
02:06 - Effects of exercise
04:09 - How the immune system regulates sleep
05:07 - What heat and exercise have in common
06:39 - Hormonal effects of heat
06:59 - Growth hormone
09:26 - Prolactin and sleep onset
10:39 - Effect of sexual activity
12:08 - Overlap in the brain (thermoregulation vs. sleep)
12:46 - Heat protocols and tactics

PLAUSIBLE PROTOCOLS:
A variety of sauna and hot bath protocols exist based on scientific literature
• Example sauna protocol: 20 minutes in a 176°F sauna, 1-2 hours before bed
• Example hot tub/bath protocol: 104.9F for 20-30 minutes, ideally 1-2 hours before sleep
• Timing may also important to allow for cooling down afterward.
• Early evening a couple of hours before bed is probably optimal.

REFERENCES:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://cdnsciencepub.com/doi/abs/10....
https://www.sciencedirect.com/science...
https://pubmed.ncbi.nlm.nih.gov/2578367/
https://pubmed.ncbi.nlm.nih.gov/10743...

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