A Hot Bath One Hour Before Bed Will Significantly Improve Sleep Quality

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A Hot Bath One Hour Before Bed Will Significantly Improve Sleep Quality
A Hot Bath One Hour Before Bed Will Significantly Improve Sleep Quality

Video: A Hot Bath One Hour Before Bed Will Significantly Improve Sleep Quality

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Video: A Hot Bath 1 Or 2 Hours Before Bedtime Can Significantly Improve Your Sleep, Researchers Say 2023, February
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A hot bath one hour before bed will significantly improve sleep quality

A hot bath or shower an hour or two before bed can significantly improve sleep, new research shows. The results indicate that passive heating in water can improve overall sleep time, slow-wave sleep, sleep quality, sleep efficiency, and reduce the amount of time it takes to fall asleep. Those who took a warm bath fell asleep an average of 10 minutes earlier.

A hot bath one hour before bed will significantly improve sleep quality
A hot bath one hour before bed will significantly improve sleep quality

Photo: pixabay.com /

A hot bath or shower an hour or two before bedtime can significantly improve sleep, new research from the University of Texas shows.

According to lead author Dr. Shahab Haghayegh, a person's body temperature follows a circadian rhythm and changes throughout the day. About an hour and a half before we usually go to bed, the body is cooled by about 0.3 degrees Celsius. One reason for this is that the hypothalamus regulates body temperature as well as a number of other functions, including the sleep-wake cycle.

Warm water can stimulate the body's thermoregulatory system, enhancing this natural cooling process. According to the scientists' findings, published in the journal Sleep Medicine Reviews, a water temperature of 40 to 42 degrees Celsius is ideal for maximizing this effect. The results suggest that passive heating in water can improve overall sleep time, slow-wave sleep, sleep quality, sleep efficiency and reduce sleep onset delay, which is the amount of time it takes to fall asleep. Those who took a warm bath fell asleep an average of 10 minutes earlier.

The researchers analyzed 5322 studies of sleep and temperature, and then focused on 17 studies on the effect of passive warming in water on sleep performance, including delayed sleep. Dr. Shahab Hagoeg emphasized that it is best to take warm baths an hour or two before bed, and taking a warm bath 15 minutes before bed does not have the same effect. Likewise, he said, temperatures between 40 and 42 degrees are important. Hot water has the opposite effect on cooling our body before bed, while taking a cold shower, on the contrary, makes the body warmer, which makes it difficult to sleep.

The results of the work will not only help you plan your evening activities, but also help develop technologies to improve sleep. Researchers at the University of Texas Tech School are already using this data to create a waterbed that uses water to regulate body temperature, blood pressure and optimize sleep during the night, the authors say.

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