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Understanding the ‘hot, cold, deaf, and blind’ sleep hack

Can small adjustments to your bedtime routine significantly impact sleep quality, or are other factors at play?

Does the ‘Hot, Cold, Deaf, and Blind’ method to improve sleep work? (Source: Freepik)

Quality sleep is essential for both physical and mental well-being, yet achieving it often feels elusive in today’s fast-paced world. While the number of hours you sleep matters, how well you sleep plays an equally critical role.

Content creator Prashant Desai has suggested a sleep hack, which he calls the ‘Hot, Cold, Deaf, and Blind’ method to improve sleep by focusing on environmental and physical cues: taking a warm shower, keeping the room cool, blocking out noise, and reducing screen time.

In a reel posted on Instagram, he says, “Here are 4 hacks that will help you sleep better. Remember the four words: hot, cold, deaf, and blind.”

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A post shared by Prashant Desai (@itsprashantdesai)

But does this method really work? Can small adjustments to your bedtime routine significantly impact sleep quality, or are other factors at play? Indianexpress.com turned to an expert to uncover whether this popular hack holds scientific merit.

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How effective are these four steps for improving sleep quality?

Dr Kadam Nagpal, head at neuroimmunology and senior neurologist Salubritas Medcentre, says, “ Adequate sleep hygiene is essential for a proper night’s sleep as it reduces frequent nighttime arousals and insomnia. Warm showers before bed can promote good sleep by aiding thermoregulation, but some individuals, like athletes, may prefer cold showers.”

He further suggests that the room’s temperature should be optimum — not too warm or too cool — for comfort. A completely dark and silent room is also crucial, with curtains drawn and no light sources. Digital devices should be kept away or turned off to avoid disturbances like buzzing sounds that disrupt sleep.

Other factors to consider when trying to improve their sleep patterns beyond this hack

Additional factors include wearing light cotton garments to prevent skin irritation, sleeping on breathable cotton bedding, and avoiding excessively warm bedding that can disrupt thermoregulation, notes Dr Nagpal.

He suggests, “Avoid stimulants like caffeine, alcohol, and smoking before bed, as these can interfere with sleep quality. Ensuring overall sleep hygiene is key for improving nighttime rest and daytime functioning.”

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Avoid stimulants like caffeine, alcohol, and smoking before bed (Source: Freepik)

Are these methods equally effective for everyone, or do they vary based on individual sleep needs and habits?

“These methods can be universally beneficial as part of good sleep hygiene,” confirms Dr Nagpal. However, individual preferences, like athletes favoring cold showers, may influence their effectiveness.

It is important to customise sleep routines based on personal needs and avoid behaviours like consuming stimulants that could compromise sleep quality, he concludes.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.