Vitality

How To Improve Sleep: Scientists Suggest Shower 90 Minutes Before Bedtime

It has been widely recommended that adults get at least seven hours of sleep every night. However, demanding lifestyles, work schedules and household responsibilities have been leading to sleep loss in many people.

In fact, over 50 million Americans are estimated to be experiencing different sleep disorders to date, according to the American Sleep Apnea Association. Sleep problems can significantly affect the daily lives of people. 

The way you rest at night could affect how you function during the day. Sleep also affects how the body responds to diseases. 

But there is one simple way to avoid sleep problems. A new study, published in the journal Sleep Medicine Reviews, suggests that simply bathing in water of nearly 104 to 109 Fahrenheit can help enhance sleep. 

Researchers from the University of Texas at Austin said that you should take a warm bath one to two hours before bedtime. The findings come from a review of 5,322 studies that focused on water-based passive body heating.

"When we looked through all known studies, we noticed significant disparities in terms of the approaches and findings," Shahab Haghayegh, study lead author from the Department of Biomedical Engineering, said in a statement. "The only way to make an accurate determination of whether sleep can in fact be improved was to combine all the past data and look at it through a new lens."

The study supports previous research about the link between water-based body heating and sleep. The circadian or body clock plays a role in how body temperature helps in bedtime. 

The researchers found that proper timing of bathing supports cooling down of core body temperature. Warm baths or showers could then trigger circulation of blood from the internal core of the body to the hands and feet, which remove heat and lower overall temperature. 

Bathing one to two hours was found the effective time to support natural circadian process and promote better sleep. 

The researchers have launched another effort with UT's Office of Technology Commercialization to develop a bed system that could manage body temperature during sleep. The technology would use the UT-patented Selective Thermal Stimulation tool to manipulate temperature throughout the night.

bathroom A new study suggests that bathing in warm water one to two hours before bedtime can help enhance sleep. Pixabay

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