When's the best time to take a warm bath for better sleep?


When's the best time to take a warm bath for better sleep?



It is a well known sleep remedy to take a bath or shower before bed to help you relax and lower your body temperature, inducing better sleep. Researchers at the University of Texas at Austin conducted a review of 5,322 studies to discover whether it makes a difference to sleep quality exactly how long before bed we bathe.

The effects of "water-based passive body heating" on several indicators of sleep quality was investigated. These indicators were sleep onset latency (SOL), wake up after sleep onset, total sleep time, sleep efficiency, slow wave sleep, and subjective sleep quality. 
A longer SOL - how long it takes to fall asleep - is a standard measurement of sleep satisfaction. Sleep efficiency is a conventional way of measuring sleep - it divides the time a person is asleep by the total time in bed minus the SOL. Slow wave sleep describes the deepest phase of sleep, which is believed to be critical for learning and memory. 



Bathe 1-2 hours before bed for best sleep


The results of the analysis confirmed that the best time for taking a warm shower or bath is 1-2 hours before going to bed. The duration does not need to be longer than 10 minutes for a person to feel the benefits. This cools the body by improving blood circulation from the core to the hands and feet. 

Taking a warm shower or bath at this time improves the "temperature circadian rhythm," which helps people fall asleep more quickly and improved sleep quality.



Haghayegh, S., Khoshnevis, S., Smolensky, M., Diller, K. and Castriotta, R. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Medicine Reviews, 46, pp.124-135.

Sandoiu, A. (2019). When's the best time to take a warm bath for better sleep?. [online] Medical News Today. Available at: https://www.medicalnewstoday.com/articles/325818.php [Accessed 24 Jul. 2019].

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