If you want to have a good night’s sleep, take a bath for about one to two hours before doing so. In addition, use warm water.
Researchers from the Cockrell School of Engineering, The University of Texas of Austin, United States conducted an analysis of 5,322 studies that linked body warming to water such as bathing in warm or hot water, with improved sleep quality.
They found that bathing in about 90 minutes with warm water at temperatures of 104 to 109 degrees Fahrenheit (40 to 42 degrees Celsius), significantly improved the quality of one’s sleep.
“When we look through known studies, we see significant differences in approach and findings,” said Shahab Haghayegh, lead author of the study from the Department of Biomedical Engineering as quoted by EurekAlert on Monday (07/22/2019).
“The only way to make an accurate determination is whether sleep can actually be improved, is to combine all the data in the past and see it through a new lens,” he added.
Reducing Body Temperature Naturally
They also found that when someone bathed in warm water with the time recommended in this study, the speed of falling asleep was at least 10 minutes faster.
These findings suggest that warm baths stimulate the body’s thermoregulation system, causing increased blood circulation from the internal parts of the body to the peripheral region of the hands and feet. This removes body heat efficiently and causes a decrease in body temperature.
So, when bathing is done at the right biological time, they will help the circadian process naturally and increase the chances of sleeping faster. Not only that, the quality is also considered better.
Various studies have also stated that when sleeping, body temperature will go down and then rise when it’s time to wake up. This acts like a biological alarm. Therefore, this cycle is important in achieving sleep quality and speed.
This study is published in the journal Sleep Medicine Reviews.