It’s 10:32 PM.
Haku is staring at the ceiling.
“Why can’t I sleep?”
“Did I drink too much kombucha?”
“Is Mercury in retrograde again?”
If you made it this far, and still feel like Haku sometimes…
Then adding a heat exposure ritual before bed might help!
🧠 What’s the science behind?
Getting your body hot before bed helps you cool down faster when you sleep.
And it supports cognitive and overall health.
Plus, regular sauna use, ideally 4-7 times per week (5-20 minutes per session), can reduce the risk factors for cardiovascular disease and lower risk of all-cause mortality and support overall health and longevity.
🧖♂️ Why? Because:
Heat exposure (like a sauna or hot shower) makes your body push blood to the surface.
When you step out, you cool down faster → triggering the body’s natural “sleepy mode.”
Deep sleep becomes deeper. Dreams become weirder. Life becomes better.
“But Haku, isn’t heat… hot?”
Yes, brave soul. But strategic suffering = sweet sleep.
Let’s get practical!
Haku-approved bedtime spice checklist:
Technique | When to do it | Spiciness Level |
|---|---|---|
🔥 Sauna/Steam Room | 1–2 hours before bed | 🌶️🌶️🌶️ |
🚿 Hot Shower | 30–90 mins before bed | 🌶️🌶️ |
🛁 Hot Bath | 1 hour before bed | 🌶️🌶️🌶️ |
💃 Dancing naked to reggaeton | Whenever feels right | 🤷♀️🔥 |
⚠️ Important: The goal is to heat up → then let your body cool down.
So don’t hop straight from the sauna into bed like a human baked potato.
Your mission this week
(should you choose to accept it):
Pick your spicy weapon.
Try one of these 3 nights this week and journal your sleep quality (and dreams 🌀).
Lesson Complete!
Please take some time to share your feedback! I'd appreciate it 🙂