Trouble sleeping at night? Research shows that a well-timed soak could be just what you need for a good night's rest.
A recent study conducted by the University of Texas Health Science Center reviewed 5,322 studies linking bathing with warm/hot water and improved sleep quality.
The study showed that the perfect time to take a warm bath or shower is 90 mins before you go to bed, and it can speed up the time it takes to fall asleep by up to 10 minutes.
Temperature matters as researchers found that the optimum bath temperature for improving overall sleep quality falls somewhere between 40-42 degrees Celsius. Slightly higher than your body temperature, but not scorching hot.
Explaining the science behind why this works, researchers wrote, "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 — 1-2 hours before bedtime — they will aid the natural circadian process and increase one's chances of falling asleep quickly and experiencing better quality sleep."
Here's what that means in plain English: Researchers found that a warm shower/bath will first increase your body heat; afterward, your body will then experience a decrease in temperature. And that dip is what promotes melatonin production to help you doze off.
Another aid in a good night's sleep? Having an Epsom Salt bath soak. And before you ask, they're different from the regular salt sitting in your kitchen. Epsom salt helps relax muscles and relieve pain in the shoulders, neck, and back.
It's really easy. Put 300 grams of Epsom Salt into a bathtub filled with warm water. In just 10 minutes, you will start to experience mental and physical benefits.
While having the stress-relieving #metime, make sure that the water you're using isn't harsh on your skin, especially if you live in an area with chlorinated or hard water.
Getting a shower filter helps, this model from HelloKlean can remove over 90% of chlorine and other heavy metals, rust and impurities from your shower stream. In return, ensuring that the bathwater doesn't work against your skin and haircare goals.
Lastly, for optimal results, make sure you soak it up for 10 minutes in the bath, that's the optimal timing which promotes a good night's rest.