> ## Content Index
> Fetch the complete content index at: https://lights-out.ghost.io/llms.txt
> Use this file to discover other available public pages before exploring further.

# This Week In Lights Out: Feet, Brakes, Hunger, Nightcaps
- URL: https://lights-out.ghost.io/week-in-review-sept-18/
- Published: 2026-09-19T00:30:11.000Z
- Updated: 2026-09-19T00:30:10.000Z
- Description: 5,322 studies on a warm bath, a dose that cut time-to-sleep to under six minutes, 270 calories, and the 9% one glass costs you.
- Author: Claire Ashton
- Tags: Week In Review

| Four issues this week, and the most expensive thing in any of them was a pair of socks. What they had in common was a signal your body was already trying to send, and something small standing in its way. If you keep four sentences from the week, keep the ones on these cards. THE WEEK IN FOUR CARDS MONDAY Your core has to cool, and the heat leaves through your hands and feet. Put socks on, and take the warm shower ninety minutes before lights-out rather than five, because five minutes before puts you in bed still radiating. [READ THE ISSUE](https://lights-out.ghost.io/core-temperature-cold-feet-sleep/) TUESDAY Every sleep gummy lists GABA, and almost none of them list the dose. The trial used 300 mg of the fermented form, one hour before bed, and measured its result at four weeks rather than after one hopeful night. [READ THE ISSUE](https://lights-out.ghost.io/gaba-sleep-dose-label/) WEDNESDAY Short sleep raises ghrelin, and giving the sleep back cut intake by 270 calories a day. Add the ninety minutes at the front of the night in fifteen minute steps, leave your alarm exactly where it is, and judge it at fourteen nights. [READ THE ISSUE](https://lights-out.ghost.io/sleep-ghrelin-leptin-270-calories/) THURSDAY The nightcap works, and that is precisely the problem with it. Finish the last drink three hours before lights-out and stop at one, because 9.3 points becomes 24 the moment you pour the second. [READ THE ISSUE](https://lights-out.ghost.io/alcohol-nightcap-sleep-myth/) Four subjects, and the same shape under all of them. Your body was doing its job the whole time. Something small was standing on the hose. If you only do one thing: put socks on tonight, and take your shower ninety minutes earlier than usual. WEEKEND CHALLENGE Take one dry night this weekend, and write down the time you wake. Then compare it with the night either side of it. Two times in a notebook, no equipment, and a question you have been guessing at for years gets answered by Sunday. QUICK QUESTION Did you try any of this week's hacks? [YES](mailto:Claire%20Ashton%20%3Cmeloucou@gmail.com%3E?subject=Yes%20-%20I%20Tried%20One&body=Yes%2C%20here%27s%20the%20one%20I%20tried.) [NO](mailto:Claire%20Ashton%20%3Cmeloucou@gmail.com%3E?subject=No%20-%20Not%20Yet&body=No%2C%20not%20yet.) Sleep well,Claire Ashton |
| ---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- |