If you want to get better sleep, University of Texas biomedical engineers have the answer – it’s all about the timing of your bath…
After analysing thousands of studies, researchers found that bathing one to two hours before bedtime in water of about 40 – 43 degrees Celsius can significantly improve your sleep.
They found that it can also hasten the speed of falling asleep by an average of 10 minutes.
Why does it work?
It is understood that both sleep and our body’s core temperature are regulated by a circadian clock located that drives the 24-hour patterns of many biological processes, including sleep and wakefulness.
Body temperature is involved in the regulation of the sleep/wake cycle and exhibits a circadian cycle, being -16 degrees Celsius higher in the late afternoon/early evening than during sleep, when it is the lowest.
Warm baths and showers stimulate the body’s thermoregulatory system, causing a marked increase in the circulation of blood from the internal core of the body to the peripheral sites of the hands and feet, resulting in efficient removal of body heat and decline in body temperature.
Therefore, if baths are taken at the right biological time – one to two hours before bedtime – they aid the natural circadian process and increase one’s chances of not only falling asleep quickly but also of experiencing better quality sleep.
The researchers found that the optimal timing of bathing for cooling down of core body temperature in order to improve sleep quality is about 90 minutes before going to bed.
Source: University of Texas at Austin via www.sciencedaily.com
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