A Simple Way to Fall Asleep Faster
Your body temperature needs to drop by about 2 to 3 degrees before you can fall into real deep sleep. If you learn to time that drop, sleep gets a lot easier to control.
Try doing these things tonight.
At 8:30 PM — take a warm shower, not hot, for about 10 minutes. The heat tricks your body into cooling itself down afterward.
At 9:00 PM — make your room cold, around 65 to 67 degrees, or set up a fan near your bed if you can't control the thermostat. (1/4)
At 9:15 PM — stick your feet out from the covers. The tops of your feet have lots of blood vessels close to the surface and letting them release heat helps your core temperature drop faster.
At 9:30 PM — lights out, phone put in another room.
If your room is warm and you can't do much about it, wet a towel, freeze it for a bit, and rest it on your neck for five minutes before you lie down. It sounds strange but it works. (2/4)
Also, don't study hard right before your shower. Your stress hormones will be up and that fights against the temperature drop your body is trying to do.
If you stick with this for a few nights, you should notice falling asleep takes less time. You'll wake up with a clearer head and feel more like yourself even if you only sleep six or seven hours during a rough week. (3/4)
biohacks