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.
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