A research team at the University of Texas recently shed light on an effective trick to help you fall asleep faster and get more efficient sleep during the night: take a warm bath of about 104-109°F, 1-2 hours prior to bedtime. That’s the sweet spot the team identified after analyzing data from 13 relevant studies. According to these studies, the onset of sleep was 10 minutes faster and participants reported better quality sleep. The science behind this is well-established. Body temperature is involved in the regulation of the sleep/wake cycle. For you to fall asleep, your core temperature needs to drop by 0.5-1°F, and it continues dropping late into the sleep cycle. While it may seem counterintuitive, the hot bath helps your body drop its core temperature by stimulating its thermoregulatory function, moving blood towards the skin, especially to heat dissipation centers in your hands and feet. This effect makes it easier to drop your core temperature. Another plus: night-time baths are great to dissolve the stress and chaos of the day!
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