Your bedtime routine: Wind down with a bath
So instead of relaxing by watching TV or playing on your iPad, both of which emit blue light that can zap your melatonin production, try taking a bath, recommends Lisa Medalie, a behavioral sleep medicine specialist at the University of Chicago. She notes that, just as our levels of sleepiness and alertness follow a circadian rhythm, so do our body temperatures. And when our core temperatures drop, that’s when we also experience an uptick in drowse-inducing melatonin and feel sleepiness set in. When your body senses that you are hanging out in a hot environment, like a bath before bed, it responds by dilating your blood vessels to let off heat. Then the post-bath drop in your internal temps will help you drift off.