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The Best Method for Falling and Staying Asleep

If you’ve ever had trouble falling asleep, you probably know that there are hundreds of recommendations on the easiest ways to fall asleep.

Falling asleep can be difficult for some people. Counting backward, drinking a glass of warm milk, or reading at bedtime are common recommendations. However, things like exercise, sleeping in a bed that fits your body’s comfort needs, and proper sleep hygiene are more reliable in helping a person fall asleep.

Counting backward, drinking a glass of warm milk, or reading at bedtime are common recommendations

If you need extra help drifting off, get science on your side. The degree of dilation of blood vessels in the hands and feet is the best physiological predictor for the rapid onset of sleep.1 In order to turn your foot temperature to your advantage, take a warm bath before bedtime. Both young and older adults experience less body movements in the first 3 hours of sleep, and older adults experienced “good sleep” and “quickness of falling asleep.”2

If you need extra help drifting off...take a warm bath before bedtime.

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  1. Krauchi, K., Cajochen, C., Werth, E., & Wirz-Justice, A. (1999, September 02). Physiology: Warm feet promote the rapid onset of sleep. Retrieved April 17, 2017, from http://www.nature.com/nature/journal/v401/n6748/abs/401036a0.html
  2. Kanda, K., Tochihara, Y., & Ohnaka, T. (n.d.). Bathing before sleep in the young and in the elderly. Retrieved April 17, 2017, from https://link.springer.com/article/10.1007%2Fs004210050560?LI=true