Decrease in body temperature and heart rate — key factors to get into the sleep zone.
If you are one of those people who are trying to fall asleep quickly, then you will be interested in this life hack. The key to getting distracted quickly is — it's relaxing an hour or so before bed first the body relaxes. He stated that this contributes to the quality of sleep, namely how effective it will be and how alert you will be when you wake up.
An expert advises filling a bottle of hot or warm water, and then resting your bare feet in it, while you rest.
«This will slightly increase your body temperature. And then when you sweat a little, your core temperature will drop», — said James Wilson.
Reducing body temperature as well as heart rate is key to getting into the sleep zone. James recommends using a hot water bottle while watching something or doing an activity that doesn't require too much brain power.
Don't take a hot water bottle to bed with you as it can make you sleep too warm .
«A bath or shower does the same thing (like warming your feet with a hot water bottle), but if you don't have time for that, it's very convenient. Especially in summer it works very well», — noted James.
A study of this theory involved 15 adults who had trouble sleeping and found that a 40-minute warming «bath» for feet reduces the frequency of awakenings at night.
If warming your feet before bed does not help, try wearing socks at night. In an article published in the journal Nature, experts said that keeping your feet warm is the «best predictor of fast sleep». Dilation of blood vessels in warm feet increases heat loss.
Another study in South Korea showed that those who kept their feet warm at night in a cool room slept better. The men needed an average of seven minutes less to fall asleep, slept half an hour longer, and woke up seven times less at night than during a control sleep.