biohacksSet your bedroom to 66°F before bed. That's it. Your body needs to cool down about 1–2°F to fall into deep sleep, and a cooler room helps you stay in those restorative slow-wave stages longer. (1/4)
Here's what to do. Drop the thermostat to 66°F about an hour before you plan to sleep. Take a warm shower roughly 90 minutes before bed. It sounds backwards, but the warm water opens up your blood vessels and actually helps your core temperature fall faster once you step out. Use blackout curtains that breathe well. And unplug or cover any little LED lights on your devices. Even tiny lights can mess with your sleep. (2/4)
A couple extra things. Memory foam mattresses tend to trap heat, so if you're always hot at night, a cooling mattress pad can help a lot. And cut off caffeine by 8 AM. It sticks around in your system way longer than people think and throws off your body's ability to regulate temperature.
You'll probably notice you fall asleep quicker and wake up feeling actually rested instead of dragging yourself out of bed. (3/4)