Thermal health is a measure of your temperature comfort on a daily basis.

When you take care of your thermal health, you feel a greater sense of control over your everyday emotional and physical state.

Set Your Temperature

We curated a routine to Set Your Temperature every day and optimize your Wave usage. From morning to night, Embr Wave works with your system to achieve comfort, focus, and calm

Morning: 6:00 AM - 9:00 AM

Temperature Tip: Each morning, step outside or open a window to feel the outside air. Close your eyes and notice how the external temperature affects your body. Are there shivers, relaxation, or any tightening of skin? Reflect on what these sensations might indicate for what you need that day. 

Optimize Your Morning For Enhanced Productivity

• Start your morning with a cooling session using the Embr Wave 2 companion app. Try “Cold Splash” or “Refresh” for a burst of cooling energy. 

• Start your morning with water and try to delay your caffeine intake first thing in the morning. When we sleep, we often lose water and can become dehydrated.

• Experiment with different temperature water to see what feels most pleasant. How does this change based on the season of the year?

Get Your Circadian Rhythm Going

Use the Embr Wave 2 app to set your timing for a morning walk. Light exposure, especially natural sunlight, in the morning, can have a positive effect on your entire day. It even sets you up for sleeping well that night. 

Example: If you’re short on time, set a 10 minute cooling or warming session and walk until the session is done.

Cool Down To Wake Up

No need to buy a cold plunge. Start the day with a burst of cold using our Cold Plunge thermal session in the Temperature Tools setting. Cold sensations can not only stimulate your metabolism, but also combat feelings of anxiety, reduce inflammation, and bolster immunity.

Mid-Day: 11:00 AM - 2:00 PM

Temperature Tip: During the mid-afternoon, we may start feeling sluggish. This is because our body’s internal clock, or circadian rhythm, naturally falls and triggers the need for a nap. Using cooling sessions, especially the 3 minutes of rapid cooling waves in the Power Up session, can help you stay alert and stimulate creativity.

Continue Cooling

Set aside time in the afternoon for a wake-up cooling session. Try any of the six different thermal sessions as part of the Focus setting in your Embr Wave 2 app to alert your brain and avoid feeling sleepy.   

Cool Water Before Coffee

Try “drinking your temperature” and opting for cool water instead of caffeine. Caffeine has a half life of around five hours. This means you’ll still be experiencing the effects into the evening, which can disrupt your REM sleep (the most important sleep). Take five minutes away from a screen to focus on how the cool sensation makes you feel and refreshes you for the rest of the afternoon. Use your Wave to cool and test the levels of temperature in our app to see what feels most refreshing.

Try Contrast Therapy

While you’re working, test out some contrast therapy using different cooling and warming sessions with your Embr Wave. See which sensations you prefer to experience while working versus relaxing or meditating.

Early Evening: 5:00 PM - 7:00 PM

Temperature Tip: Our bodies naturally cool down as we get ready for sleep. At the same time, we actually want to prioritize “warming” moments as we end the day in order to naturally optimize melatonin production and set ourselves up for sleep success. 

Set Your Temperature Early

Begin incorporating more warming sessions into your early evening routine. Try the Calming Warm session using the Relax temperature setting in the Embr Wave 2 app. Make sure your bedroom is nice and cool. Between 60°F and 72°F tends to be the more broad range for an ideal sleeping climate.

Begin The Wind Down

Start winding down the workday by making a priority list for the next morning. Early evening and night time routines help set us up for fantastic, productive mornings. So understanding what the next day holds and feeling a sense of structure can help ground us after a hectic workday full of meetings.

Test The Vibe

As you go through your day, think about the moments when you feel you need certain thermal sensations over others. You may find that warming sessions help you stay focused on one task for a longer time, while quicker cooling sessions are better for creative thinking.

Night: 8:00 PM - 10:00 PM

Temperature Tip: Sleep in a cold room. Yes, that’s right. Your bedroom’s ideal temperature is around 68°F. Sleeping in a cold room can help regulate natural melatonin production, and ensure deeper, more restorative sleep. 

Warm Up To Cool Down

If you love a hot shower or bath, this is the perfect time to enjoy the feeling of warmth as it helps promote melatonin production. The Embr Wave 2 app has 8 thermal sessions just for sleep. If you struggle with sleep anxiety (fear or being unable to fall asleep), try All Night Warm Power Saver for gentle waves that lull you into a restful sleep.

Invest In A Cool Bedroom

Create the perfect environment in your bedroom where everything is meant for optimal, restorative sleep. We’re fans of SIJO for their AiryWeight Eucalyptus Sheet Sets. If you’re not looking for new bedding, sleeping with a sheet and a comforter gives you layers you can remove during the night.

Set Your Presets

Use the Embr Wave 2 app to change your presets on your Wave and avoid unnecessary screen time. Changing your presets means changing the designated thermal sessions assigned to each button. You can assign your favorite sessions for sleep and never have to worry about reaching for your phone. The buttons will have the sleep modes assigned to them, all you have to do is press and relax. 

Use All Night sessions for consistent cooling or warming waves up to nine hours. Sleep is highly affected by temperature, so ensuring thermal comfort is key.