A few simple modifications may help ensure your body is ready for sleep:
- Stay hydrated but avoid too much fluid in the evenings. Water is the best drink for hydration, limit caffeine-containing drinks including cola after lunchtime and minimise alcohol because it disrupts the quality of your sleep.
- Exercise a few hours before you go to bed. The exercise will temporarily increase your core temperature allowing it to drop again in time to promote sleep.
- Stick as close as possible to your normal wake/sleep cycle, don’t be tempted to change your routine.
- A lukewarm shower before bed is better than a cold one – cold water will close pores and interfere with your ability to sweat and evaporate any excess heat away.
- Feet and hands are important thermo-regulators, so keeping these extremities cool in hot weather may help promote sleepiness. Chill bed socks or wrist bands in the fridge and pop them on as you prepare for bed.