Temperature Dial & How to Adjust Temp

Key Points about Your App Controls:

• The temperature dial is meant for real-time changes in temperature as you’re laying on the Pod before falling asleep, or if you wake up in the middle of the night and need to change temperature.  

• If you want to make permanent changes to your temperatures (that apply to all nights) you need to make those changes in the temperature settings.  

• The thermal wakeup alarm can be set to a cold or hot temperature to help you wake up. The Pod will only start to go to this temperature right before your scheduled wakeup time.

• Deep & REM temperature phases correspond with the temperature you will get for the first vs. second half of the night, respectively.

  • Set a cooler temperature for Deep phase & warmer temperature for REM phase.

Are you struggling to find the right Pod temperatures? If you’re having trouble figuring out the right temperature for you, don’t worry – this takes time to figure out, and can be even more difficult if things in your life are changing on a daily basis, like the time you go to sleep each night, time of day that you exercise, stress levels, your sleep environment, and your alcohol and caffeine intake.

Basic app controls for your Pod:

• Temperature Dial: Did you know that the temperature dial is meant for real-time, immediate changes right before bed, or if you wake up too hot or cold in the night?

  • If you get into bed & want to change the current temperature of your Pod you can use the temperature dial; however, this change will not apply to future nights.  

  • We recommend starting with small (±1) changes and then letting the Pod adjust to that temperature before determining whether you need to change it any further.

• Temperature Schedule Update: To make permanent changes to your temperature, you will need to go to your temperature schedule and modify each temperature phase (i.e. Bedtime, Deep, and REM) separately.  

  • Any changes you make here will apply to all future nights until you make another change to the settings.

  • The temperature dial goes from -10 to +10, and 0 is considered a neutral temperature.

    • However, 0 can feel hotter or colder than usual depending on the temperature of your room.

  • You may notice that some nights you need to adjust your bedtime temperature based on your room temperature. Try +1 or -1 increments first, wait for the Pod to get to that temperature to see how it feels, and then continue to adjust if needed.

• Wakeup alarm: The wakeup alarm can be thermal (i.e. you can set a temperature) or it can be vibration only, or both thermal & vibration.  

  • If you choose a thermal alarm, the temperature only increases or decreases 30 minutes before the alarm time, so it will not affect your sleep leading up to your scheduled wake up.

  • Some people find a cold temperature gets them out of bed faster, while others find that a warm temperature helps them get up.

What do the 3 Temperature Phases mean and how long do they last?

Despite their names, the temperature phases (Deep and REM) do not actually correspond with your sleep stages in real time, but are instead named for the time period of the night when you generally get the most Deep or REM sleep.

• Bedtime temperature phase: 

  • This is the temperature at which you prefer to fall asleep. The Pod will turn on approximately 1 hour before your scheduled bedtime to reach this temperature so that it’s ready for you when you get into bed. 

  • This temperature only lasts for 15 minutes after you fall asleep, and then transitions into the Deep temperature phase.

• Deep sleep temperature phase: 

  • This temperature will comprise the first half of the night (~4 hours). 

  • This temperature phase spans the time period during the night where you generally get the majority of your deep sleep.

  • Research shows setting a cooler temperature during this phase will help you optimize deep sleep.

• REM sleep temperature phase: 

  • This temperature phase applies to the second half of the night, when you generally get the most REM sleep.  

  • Since your body temperature is naturally warmer during REM vs. non-REM sleep stages we recommend a neutral to warm temperature during this phase relative to your Deep sleep phase to promote REM sleep.

  • During REM sleep, your body is also more sensitive to temperature, and so you might notice that you wake up feeling too hot or cold due to the Pod or room temperature during this time of the night.

    • We recommend making small changes to the REM temperature phase because your body is more sensitive to temperature.