Thursday, October 29

Taking a bath 90 minutes before bed helps you sleep better, study finds

If you have trouble falling asleep, try taking a bath 90 minutes before bed: according to a study, doing this helps you sleep better. The modern lifestyle favors the appearance of sleeping difficulties. Leading a very fast pace of life, suffering stress or not doing enough exercise, among other factors, favors the appearance of sleep disorders. Scientists have been studying these types of problems for years to offer relief to patients suffering from insomnia or any other difficulty in resting. Thanks to this, today we have various techniques to fall asleep, such as progressive muscle relaxation, the military technique to fall asleep in two minutes or the 4 – 7 – 8 method to fall asleep in 60 seconds. Now a team of biomedical engineers from the University of Texas at Austin, in collaboration with the University of Texas Health Sciences Center at Houston and the University of Southern California, has conducted a study that reveals that taking a bath 90 minutes before bed helps you sleep better. These researchers have analyzed 5,322 of studies linking water-based passive body warming, or bathing and showering with warm or hot water, with better quality of sleep. In light of the results of all this research, the team found that taking a bath between one and two hours before going to bed helps you sleep better, and can also speed up your speed to fall asleep by an average of 10 minutes. Of course, the temperature of the water is an important factor: to be effective it has to be between 40 and 42 ºC, so it must be a hot bath. But why does taking a hot bath help you sleep? Both body temperature and sleep are regulated by a circadian clock located in the hypothalamus, which is responsible for driving the 24-hour patterns of many biological processes, including sleep and wakefulness. According to a new study, this simple insomnia remedy is one of the most effective for getting a good night’s sleep and better rest. In your circadian cycle, our body temperature drops a bit about an hour before sleeping, dropping to its lowest level between the middle and later period of nighttime sleep. Then it begins to rise, acting as a biological wake-up signal. The temperature cycle leads the sleep cycle and is an essential factor in getting to sleep quickly and getting a good rest. So if your goal is to lower your body temperature, why take a hot bath? A hot bath or shower stimulates the body’s thermoregulatory system, significantly activating blood circulation from the inner core of the body to the hands and feet. The result of this process is an efficient elimination of body heat and a decrease in body temperature. So taking a hot bath or shower 90 minutes before bed will help your natural circadian process to fall asleep faster and sleep better.

[Vía: EurekAlert]

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