Why Is It Good To Take A Hot Bath To Sleep Better?
Taking a hot bath before going to bed is one of the recommended techniques for better sleep. Although it is not a solution to chronic problems such as insomnia, it does seem to be a good adjuvant to induce rest and improve the quality of sleep.
In fact, a systematic review led by Shahab Haghayegh, a researcher in the Department of Biomedical Engineering at the University of Texas, endorses the benefits of taking a hot bath and suggests doing so at a certain time before bedtime. Do you want to know more about it?
Taking a hot bath for better sleep: why does it help?
According to the systematic analysis of Haghayegh and his team, taking a bath with hot water before sleeping helps to change the internal temperature and, in this way, promotes rest. To reach these conclusions, the researchers reviewed 5322 studies and employed at least a dozen through more robust methodologies.
The final report was published through Sleep Medicine Reviews and it states that taking a hot bath at a temperature between 40 and 42 ° C, about 90 minutes before going to bed, helps people sleep better. Specifically, it seems to help you fall asleep around 10 minutes faster than usual.
These findings were possible after analyzing the effects of “water-based passive body heating” on various sleep indicators such as:
- Sleep onset latency, which is the time it takes to go from full wakefulness to sleep.
- Sleep efficiency.
- Subjective quality of sleep.
Body temperature and sleep
Scientific research over time has established that circadian rhythms regulate functions such as sleep and core body temperature. Thus, it has also been determined that body temperature increases 2 or 3 degrees more in the late afternoon or evening. On the other hand, during sleep it is lower.
When it comes time to go to bed, the average individual experiences a 3 to 6 ° C drop in body temperature. The lowest level occurs between the middle and later period of sleep. Once it is time to wake up, the temperature begins to reestablish itself.
Paradoxically, it seems that taking a hot bath cools the body by stimulating blood circulation from the inner core to the periphery, that is, the hands and feet. When this happens, the pineal gland signals the production of melatonin and that is when it induces sleep.
Some will think … why hot water and not cold? Well, although at first glance it seems more logical to use cold water to lower the temperature, the mechanism is not the same. Cold water draws the body into a fight or flight response, increasing alertness.
Therefore, the recommendation is simple: a shower with hot water, for about 10 minutes, 90 minutes before going to bed. Of course, since the evidence is still limited, it is important to exercise caution.
We cannot forget that excessive baths with hot water are associated with side effects, as we detail in this article: “Showering with very hot water can be dangerous to health.”
What else can we do to sleep better?
As we have seen, taking a hot shower can be an option when sleep difficulties appear. However, there are other recommendations that we can take into account to contribute to a good night’s sleep. According to information from the National Sleep Foundation, this may include:
- Maintain a regular sleep schedule. That is, have the same time to go to bed and wake up, even on weekends.
- Avoid long naps in the afternoon. A 20 or 30 minute nap is enough. In case you have nighttime sleep problems, it is better to avoid them.
- To do physical exercise. Both moderate and vigorous exercise have beneficial effects on rest.
- Ensure a comfortable and quiet environment in the room. It is important that the bed is clean and comfortable. In addition, distracting elements such as mobile devices, televisions, computers, etc. must be avoided.
- Avoid the consumption of stimulants. Like alcohol, tobacco, and caffeine.
- Try relaxing activities. It can be reading a book, meditating, doing breathing exercises, listening to nature sounds, among others.
Finally, it is worth remembering that, in the face of continuous difficulties sleeping, or insomnia, it is best to go to the professional. A specialist in sleep disorders will be able to help establish the origin of the problem and the most appropriate treatments.
