Great hack!
I do a cold shower before bed. Often helps.
You can start the shower warm and then slowly reduce the temperature.
I do a cold shower before bed. Often helps.
You can start the shower warm and then slowly reduce the temperature.
I lived most of my life in the Mediterranean country and lived in a apartment on the top floor with just a concrete roof where the room temperature was 34°C even at night.
The solution I found was to take frequent cold showers. Stay under the shower for some time, like 5-10 mins, until you get cold, and then without drying yourself, lie in bed naked. I also felt so cool that I even put a blanket over me. It takes a while until you get warm again, so it's enough time to fall asleep.
For more extreme hot situations you can put a wet cloth/t-shirt on your body, but I think that might be unhealthy.
But what really seems to kick one off to dreamland is not drying your hair, instead putting a towel down on your pillow. As your hair dries, you'll get some more evaporative cooling strictly for your head, and that helps even more
Extremities should be warm, the core(CBT)—cold, to fall asleep easier.