4. Take a hot shower
A relaxing rinse under hot water increases your core body temperature and can improve your sleep—especially if it’s 90 minutes before bedtime, says Breus.
“That drop in core body temperature [once you’re out of the shower] is a signal to produce melatonin,” says Breus. Known as the “Dracula of hormones,” melatonin makes you sleepy and regulates sleep and wake cycles.
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