Dr. Cheri D. Mah, a sleep specialist and lecturer at the Stanford University Sleep Medicine Center (USA), explains that taking a warm bath in the evening can help you sleep longer and better.
Dr Mah says studies have shown that taking a warm bath can also help you sleep more deeply, according to the Express .
Several studies have shown that taking a warm bath before bed can improve sleep.
Why should you take a warm bath before going to bed?
Body temperature plays an important role in the sleep-wake cycle and the body naturally drops in temperature before sleep.
Scientists have discovered that by affecting this natural temperature regulation process, warm baths can affect sleep.
Taking a warm bath in the evening may help your brain signal that it's time to sleep. Several studies have shown that taking a warm bath before bed can improve sleep. In the hours before bed, your body temperature naturally drops, while the skin temperature of your hands and feet increases. Scientists theorize that soaking in warm water aids this natural thermoregulation process, thereby improving sleep. Researchers have dubbed this phenomenon the "warm bath effect."
So what time is best to take a bath?
Research has shown that the “warm bath effect” is real. A meta-analysis of 17 studies found that taking a warm bath (40–42.5 degrees) in the evening improves sleep quality.
Researchers also wanted to find out what time frame is best to shower before bed.
People who take a warm bath 1-2 hours before going to bed fall asleep faster.
Most evidence suggests that bathing 1 to 2 hours before bedtime gives your body enough time to reach the right temperature for sleep.
Results showed that people who took a warm bath 1-2 hours before going to bed fell asleep faster, according to the sleep news site Sleep Doctor.
A recent study in older adults also found that taking a warm bath 1 to 3 hours before bedtime helped them fall asleep faster.
Dr Mah recommends taking a bath about 1.5 hours before bed, according to Express .
Dr. David Rosen, an American sleep specialist, also advises: Make sure to take a warm bath at least 1 hour before going to bed, as research shows this is the best time, according to Sleep Doctor.
Source: https://thanhnien.vn/tai-sao-thoi-diem-tam-tao-ra-su-khac-biet-lon-doi-voi-chat-luong-giac-ngu-185240815223200947.htm
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