Sleep

A warm shower before bed can help you fall asleep faster

Warming your skin an hour or two before bed helps your core temperature drop, one of the body's natural signals that it is time to sleep.

Falling asleep is closely linked to body temperature. In the evening, the body starts to move heat from its core to the skin, especially the hands and feet, and the slight drop in core temperature is part of the signal that brings on sleep. Anything that helps this heat release can make falling asleep easier, which is why a cool bedroom tends to help and a hot, stuffy room tends to hurt.

A warm shower or bath seems paradoxical, but it works with this system rather than against it. Warm water draws blood to the skin and widens the blood vessels there. After you step out, that extra blood flow lets heat escape faster, so the core cools more quickly than it otherwise would. A review of studies found that a warm shower or bath of around 40 to 42 degrees Celsius, taken one to two hours before bedtime, shortened the time it took to fall asleep and improved self-rated sleep quality.

Timing is the key detail. A very hot bath right before lying down can leave you too warm and restless. Aim for about 10 minutes of comfortably warm water, then give yourself an hour or so to cool down in a dim room. This is especially useful after evening training, when body temperature is already raised. Warm socks can help people with cold feet for the same reason. People with heart or blood pressure problems should avoid very hot baths and check with a doctor if unsure.

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