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A warm bath or shower turns out to be more than just a cleansing, relaxing end to a long day. There is real science behind the benefits of bathing at night to promote and improve sleep—especially when done correctly.

You may already be aware that taking a warm bath or shower before bed (scientifically known as water-based passive body heating) can help you fall and stay asleep.

A sleep study conducted by University of Texas researchers not only confirms that recommendation, but also delves into how and when to bathe before hitting the sheets for the best Zzzs.

Passive Body Heating and Sleep Quality: The Science

Combed through over 5,000 published studies on the effects of water-based passive body heating on sleep quality, length, efficiency, and onset latency (or how quickly you fall asleep) and discovered that the ideal pre-snooze bathing routine looks like this: 카지노사이트

“[Water-based passive body heating] of 40 to 42.5 degrees Celsius (about 104 to 108.5 degrees Fahrenheit) was associated with both improved self-rated sleep quality and [sleep efficiency]

And when scheduled one-to-two hours before bedtime, for as little as 10 minutes, led to significant shortening of [sleep onset latency].”

Take a 10- to 15-minute warm (but not too hot) shower or bath one to two hours before bed to help you fall asleep faster and stay in a deep, restful sleep throughout the night. Why?

While taking a cold shower has its benefits, taking a warm shower or bath will first raise your body temperature, followed by an even more pronounced decrease in body temperature—that temperature dip is what promotes sleep.

Including a Bath or Shower in Your Nighttime Routine

If you’re not sure whether to shower in the morning or at night, or if you’re prone to restless nights and insomnia, you should definitely try this (free and familiar!) sleep trick; you may already be doing it without realizing it. 카지노 블로그