Take a sauna followed by cold immersion in an unheated pool or shower, two to three hours before bed
This combination helps activate your parasympatethic nervous system to induce relaxation, allowing for sounder, deeper sleep.
Sleep Hacker
Take a hot bath or shower before bed
When your body temperature is raised in the late evening, it will fall at bedtime, facilitating slumber.
Avoid eating at least three hours before bedtime, particularly grains and sugars
These will raise your blood sugar, delay sleep and raise your risk of acid reflux.
Go to the bathroom right before bed
This will reduce the chances that you’ll wake up to go in the middle of the night.
Avoid drinking fluids within two hours of going to bed
This will reduce the likelihood of needing to get up and go to the bathroom, or at least minimize the frequency.
