The moment before sleeping can turn into a battle against thoughts and worries that crowd the mind, a deleterious situation that can easily compromise the quality of sleep. If what has been said seems familiar, don’t worry, because thanks to some advice, suggested by the so-called sleep science, we will see concrete solutions to facilitate the transition from wakefulness to rest, with techniques that will require just 10 minutes of your time, but which will manage to produce good results.
First method
A study conducted at Baylor University and published in the Journal of Experimental Psychology revealed an unexpectedly effective method. Researchers led by Michael Scullin found that writing a detailed to-do list for the following days allows you to fall asleep an average of nine minutes faster than someone who writes a diary of completed activities. The experiment involved 57 young adults monitored overnight with polysomnography, the scientific standard for measuring sleep quality.
The key is to externalize your worries. When we write down the tasks that await us, the brain stops having to keep them in active memory and can finally relax. Research has shown that the more specific and detailed the list, the faster you fall asleep. In contrast, reflecting on what we have already done seems to keep the mind in a state of activation.
Second method
Another scientifically validated strategy takes longer but offers even greater benefits. A systematic review published in Sleep Medicine Reviews analyzed more than 5,300 studies to understand the effects of hot bathing on sleep. Researchers at the University of Texas concluded that a hot bath or shower of at least 10 minutes, with water between 40 and 42.5 degrees Celsius, significantly improves the quality of rest if scheduled between one and two hours before going to bed.
The physiological mechanism is fascinating. The hot bath temporarily increases body temperature, then stimulating rapid cooling of the body’s central core through peripheral vasodilation. Blood flows to the hands and feet, facilitating the dispersion of heat. This drop in core temperature replicates what happens naturally in the body when we prepare for sleep and speeds up falling asleep, on average, by about 10 minutes.
In fact, body temperature follows a precise circadian rhythm: about an hour before the usual sleep time, the internal temperature drops by half a degree, reaches its minimum in the middle of the night and then gradually rises to act as a natural biological alarm clock. The thermal cycle drives the sleep cycle and is essential for falling asleep quickly and sleeping deeply.
When to give up the routine
Experts recommend starting the relaxation period at least 60-90 minutes before the scheduled time for sleeping, a time window that will allow both the body and the mind to gradually move from a state of high activation to one of rest. Sleep does not work like a switch that turns off instantly, and requires a transition that is as gentle and gradual as possible.
Other good habits
Other techniques to include in these important 10 minutes include reducing exposure to light, especially from electronic screens, and creating a cool environment in the bedroom. Carrying out deep breathing exercises can also help slow the heart rate and activate the parasympathetic nervous system, which promotes relaxation.
Regularity matters more than duration, so remember to always go to bed and wake up at the same time, even on weekends, an action that synchronizes your internal biological clock and makes it easier to fall asleep.
We remind you that in case of insomnia and sleep-related problems, you should always consult a doctor.
