I lived most of my life in the Mediterranean country and lived in a apartment on the top floor with just a concrete roof where the room temperature was 34°C even at night.
The solution I found was to take frequent cold showers. Stay under the shower for some time, like 5-10 mins, until you get cold, and then without drying yourself, lie in bed naked. I also felt so cool that I even put a blanket over me. It takes a while until you get warm again, so it's enough time to fall asleep.
For more extreme hot situations you can put a wet cloth/t-shirt on your body, but I think that might be unhealthy.
The method works, and I am going to elaborate on it a little. As the poster said, start warm, work your way down to cool, then cold. Very cold.
But what really seems to kick one off to dreamland is not drying your hair, instead putting a towel down on your pillow. As your hair dries, you'll get some more evaporative cooling strictly for your head, and that helps even more
Have you tried a hot shower instead just before the bed. The trick is that it cools down the core when you leave bathroom (by bringing blood to the surface).
Extremities should be warm, the core(CBT)—cold, to fall asleep easier.
I lived most of my life in the Mediterranean country and lived in a apartment on the top floor with just a concrete roof where the room temperature was 34°C even at night.
The solution I found was to take frequent cold showers. Stay under the shower for some time, like 5-10 mins, until you get cold, and then without drying yourself, lie in bed naked. I also felt so cool that I even put a blanket over me. It takes a while until you get warm again, so it's enough time to fall asleep.
For more extreme hot situations you can put a wet cloth/t-shirt on your body, but I think that might be unhealthy.