Welcome to the sleep fitness club. If you woke up too hot or cold in the night, don't worry! It takes time to find your optimal temperature on the Pod and we’re here to help.
Tips for Getting Comfortable on the Pod:
Sleeping on a temperature-regulated bed is a new sensation that takes time to get used to. Like any new bed, this can take up to 2 weeks.
It’s normal to wake up too hot or cold in the night as you are finding the right temperature & your body is adjusting.
Don’t be afraid to try new temperatures; however, start slowly by making ±1 changes and try it for a night before going bigger.
You may notice that you want different temperatures each night, especially at bedtime, based on your actions that day (e.g. exercise, alcohol, etc).
You may notice you need cooler or warmer Pod temperatures over time as you get comfortable on the Pod: it is completely normal to continue to adjust your Pod temperatures over time.
We prefer our skin temperatures to be several degrees warmer during sleep than while we're awake, so be careful not to set your Pod temperatures too cold while awake because you’ll likely wake up too cold during the night.
Learn more about adjusting to the Pod
Sleeping on a bed that regulates temperature can be a new sensation for many people, and it takes some time to get used to it. To help you get used to sleeping on the Pod, we have a few key recommendations (listed above) and further information about them is listed below.
Many factors determine which Pod temperatures are optimal for each individual (see here). Optimal temperatures can even change night to night. For example, you may be wearing more or less clothing to bed, you might be in a different phase of your menstrual cycle, or you may have had alcohol or exercised late in the evening. All of these factors can affect your body temperature, and therefore, how the same exact Pod temperature feels from one night to the next.
It's completely normal to change your temperatures frequently as you’re getting used to the Pod. Research shows that your body habituates to temperatures over time. This means that as your body gets used to your Pod temperatures, you may be able to tolerate cooler or warmer temperatures over time, so don’t be afraid to adjust that dial.
What's normal when it comes to temperature updates?
In the first week, members update their temperatures 2-5 times per day on average
In weeks 2-3, members update their temperatures 1-2 times per day on average
After 3 weeks, members update their temperatures less than once per day on average
However, try sleeping on the Pod for 1-2 nights before changing your Deep and REM phase temperatures, as the recommended temperatures are specifically designed to optimize your deep and REM sleep during each of these respective phases.
It’s important to note that we prefer cooler temperatures while we’re awake vs. asleep. So be careful not to adjust your Pod temperatures to really cold temperatures before going to bed, as you’ll likely wake up feeling too cold at night.
You may notice in your first week on the Pod that your heart rate (HR) & heart rate variability (HRV) are improving. Our clinical research team has shown that the majority of new Pod users see an improvement in key health markers like resting HR and HRV within their first week on the Pod (see here).
In summary, sleeping on a temperature-regulated bed is a new experience for many people, and it takes some time to find the right temperatures. Don't be afraid to adjust your temperatures as needed, but start with small changes (±1) each night to avoid waking up too hot or too cold. With a little patience and experimentation, you'll begin seeing the benefits of great sleep fitness.