According to one study, a warm bath 90 minutes before bedtime can help people sleep faster.
Hot water really helps change the basic temperature of your body so you can sleep at lower temperatures.
The temperature drop helps the body indicate that bedtime has arrived.
A warm bath before bedtime can help you sleep better, especially if the water temperature and bath time are good.

A research team, led by PhD candidate Shahab Hagghee, in the Department of Biomedical Engineering at the University of Texas at Austin, conducted a systematic statistical analysis that examined whether the bath, water, temperature and quality have been added of the dream The researchers reviewed 5,322 studies and used about a dozen specific methods to draw their conclusions. This report was published in Sleep Medicine Reviews.

According to their results, before sleeping in water of 104 to 109 ide F (40 to 43 ° C), ideally for 90 minutes to 90 minutes, the trick is to help people sleep in the best quality. ۔ Bathing at this time and temperature helps you sleep an average of 10 minutes faster.

His report explores the effects of how body temperature can affect the ability to sleep.

These results include delayed information about the onset of sleep, which can lead to the amount of time it takes to sleep fully awake. Sleep performance, compared to the total amount of time spent in bed for the purpose of sleeping. And subjective quality of sleep.

Solutions for Healthline partners
Get answers from a doctor, at any time, in minutes.
Medical questions? Contact a certified and experienced doctor by the board online or by phone. Pediatricians and other specialists are available.

Understanding sleep, circadian cycle.

Medical research has already shown that sleep and the primary temperature of our body are regulated by a circadian clock. Your body is approximately two or three degrees higher at the end of the afternoon or at dusk. During sleep, this is the lowest.

At bedtime, the average person experiences a 0.5 to 1 ° F (approximately .3 to .6 ° C) drop in body temperature. It reaches a lower level between the middle of the night and the last period of sleep, and begins to increase as we prepare for awakening.

This may seem controversial, but a hot bath or shower stimulates the body's thermoregulatory system, which causes blood circulation from the inside to the peripheral locations of the hands and feet. This can help eliminate body temperature and lower body temperature.

The basic idea of ​​bathing with hot water at night is based on a reduction in the basic body temperature that occurs when the pineal gland is indicated to indicate melanin production. For most people it is around 10 o'clock. At 11 o'clock at night, explained Dr. Michael Bryce, a psychologist and diplomat of the American Board of Sleep Medicine and a member of the American Academy of Sleep Medicine.

"It may be different if there is an early bird, a night bird or insomnia," he added.

The idea of ​​bath time is that once we raise the body temperature to more than 100 ° F (38 ° C), it has to go down. Imitates the natural decline.

Bryce said putting the body in cold water can reduce body temperature, so it can respond to combat or flight and be careful.

When you shower or bathe at the exact time of night, be sure to soak it for 10 minutes, the best time, Hagig said.