Temperature pre-loading may help you fall asleep faster with a warm shower.

Sleep expert Sam Sadighi describes 'temperature pre-loading' as taking a warm shower about 90 minutes before bed to trigger a drop in core body temperature, which the article reports can signal the body to wind down and support faster, deeper sleep.

Sam Sadighi, identified in the article as a sleep expert, describes a technique she calls "temperature pre-loading." It involves taking a warm shower or bath in the evening followed by a drop in core body temperature. The article reports this cooling is recognized by the body as a cue to enter the sleep phase of the sleep‑wake cycle. Sadighi is quoted recommending timing the shower roughly 90 minutes before bedtime. Key points: - A warm shower followed by cooling is reported to trigger a rapid drop in core temperature, which the body recognizes as a sleep signal. - The article notes the shower is timed about 90 minutes before bed to align the temperature drop with sleep onset. - It cites a suggested water temperature range of 104–108.5°F (40–42.5°C) for the warm shower described. - Other circadian cues mentioned include the "amber dusk" method of dimming warm‑toned lights, a small complex‑carbohydrate snack about 90 minutes before bed, and reducing environmental noise through "acoustic fading." - Reported outcomes include faster sleep onset, more front‑loaded deep sleep, and less fragmented sleep. Summary: The article frames temperature pre‑loading as a simple circadian cue that can shorten sleep latency and support deeper, less fragmented sleep. Undetermined at this time.