Health and Me

Aarushi Bhadury

Sleep Hack That Can Help You Sleep In Minutes, According To Neuroscientist

Many people struggle to fall asleep because their minds race with worries about the next day or even old memories. To stop this mental chatter, some try complicated breathing exercises or relaxation hacks. However, a simple neuroscience trick involving temperature might help you drift off instantly. 

Neuroscientist Kyle Cox suggests that you can fall asleep in seconds simply by placing something cold on your forehead when you go to bed. He explains that this method has been backed by sleep clinics and can be highly effective. 

<h2><span rel="noindex">Sleep Hack</span> That Could Help You Sleep Quicker </h2>

Researchers have learned that the temperature right on your forehead controls whether your brain stays active or decides to rest. 

When the front part of your brain, called the frontal lobe, gets cooled down by even a little bit, just one degree, it automatically tells your body to start producing the chemicals needed for sleep. 

The cold also quickly slows down all that busy mental chatter because the part of your brain that handles thinking (the prefrontal cortex) literally cannot work as hard when it is being cooled down. 

A 2018 study published in the <span>Sleep Journal</span> also found similar results through a device that that cooled the forehead temperature as a treatment for insomnia. The device improved things like the time it took to fall asleep compared to the patient's own baseline sleep and the time it took to enter different stages of light and deep sleep (NREM Stages 1 and 2). 

The two-night treatment helped patients fall asleep faster according to most PSG measurements and was safe. The researchers recommend more studies to see if this treatment works for the longer-term management of insomnia. 

<h2>General Tips for Treating Insomnia </h2>

If you struggle with sleep, the NHS (National Health Service) says that often the best cure is to change your daily sleep habits. If you stick to a healthier routine, your insomnia usually gets much better over time. 

Go to bed and set your alarm to wake up at the exact same time every day, even on weekends. This helps set your body's internal clock. 

Start relaxing at least one hour before you plan to sleep. This could mean taking a warm bath, listening to calm music, or reading a physical book. 

Make your bedroom a perfect place for sleeping. It should be as dark and quiet as possible. Use heavy curtains, blinds, or even an eye mask and earplugs if needed. 

Exercise is great for sleep, but do it regularly during the day, not right before bed. 

Check that your mattress, pillows, and blankets are supportive and cozy so you can easily relax once you lie down. 

<h2>Things You Should Avoid For Better Sleep </h2>

To sleep better, avoid things that keep you awake. Stop smoking, drinking caffeine or alcohol six hours before bed. Do not eat a large meal or exercise intensely late at night. Avoid screens right before bed, limit daytime naps, and always stick to your regular morning wake-up time.

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Many people struggle to fall asleep because their minds race with worries about the next day or even old memories. To stop this mental chatter, some try complicated breathing exercises or relaxation hacks. However, a simple neuroscience trick involving temperature might help you drift off instantly. Neuroscientist Kyle Cox suggests that you can fall asleep in seconds simply by placing something cold on your forehead when you go to bed. He explains that this method has been backed by sleep clinics and can be highly effective. Sleep Hack That Could Help You Sleep Quicker Researchers have learned that the temperature right on your forehead controls whether your brain stays active or decides to rest. When the front part of your brain, called the frontal lobe, gets cooled down by even a little bit, just one degree, it automatically tells your body to start producing the chemicals needed for sleep. The cold also quickly slows down all that busy mental chatter because the part of your brain that handles thinking (the prefrontal cortex) literally cannot work as hard when it is being cooled down. A 2018 study published in the Sleep Journal also found similar results through a device that that cooled the forehead temperature as a treatment for insomnia. The device improved things like the time it took to fall asleep compared to the patient's own baseline sleep and the time it took to enter different stages of light and deep sleep (NREM Stages 1 and 2). The two-night treatment helped patients fall asleep faster according to most PSG measurements and was safe. The researchers recommend more studies to see if this treatment works for the longer-term management of insomnia. General Tips for Treating Insomnia If you struggle with sleep, the NHS (National Health Service) says that often the best cure is to change your daily sleep habits. If you stick to a healthier routine, your insomnia usually gets much better over time. Keep a Schedule Go to bed and set your alarm to wake up at the exact same time every day, even on weekends. This helps set your body's internal clock. Wind Down Start relaxing at least one hour before you plan to sleep. This could mean taking a warm bath, listening to calm music, or reading a physical book. Optimize Your Room Make your bedroom a perfect place for sleeping. It should be as dark and quiet as possible. Use heavy curtains, blinds, or even an eye mask and earplugs if needed. Get Moving Exercise is great for sleep, but do it regularly during the day, not right before bed. Be Comfortable Check that your mattress, pillows, and blankets are supportive and cozy so you can easily relax once you lie down. Things You Should Avoid For Better Sleep To sleep better, avoid things that keep you awake. Stop smoking, drinking caffeine or alcohol six hours before bed. Do not eat a large meal or exercise intensely late at night. Avoid screens right before bed, limit daytime naps, and always stick to your regular morning wake-up time.