Sweet Dreams Are Made of These
You’ve probably experienced how relaxing it can be to wind down with a hot shower or bath before bed. If you’ve noticed that it helps you sleep better, you’re not dreaming. It does.
Hot water exposure helps your core body temperature drop which is an important part of the process that initiates sleep. Numerous studies prove that taking a hot shower or bath 1-2 hours before bedtime can help you fall asleep.
The Science
Since the mid-1800s, research has demonstrated a relationship between circadian rhythms and body temperature.
Your core temperature rises during the day, drops before you go to bed, reaches its lowest temperature during sleep, then rises again before waking
An hour prior to sleep, core body temperature drops 0.5 to 1 degree Fahrenheit.
When you take a hot shower, your heart sends blood to your hands and feet to cool your core and as a result, your body temperature drops.
Your hands and feet are ideal to disperse heat because they have greater surface area than other body parts.
Do It
When it comes to improving your sleep, what works is what you consistently get done.
Hot water exposure 1-2 hours before bedtime is one of the 12 foundational practices The Better Lab can guide you to make part of your regular routine.
If you’re already doing the hot water practice and like it, please forward this email to someone you know who you think would benefit from doing it.
If you’d like to give it a try, get The Better Lab app for free in the Apple App Store here:
The Studies
Want to learn more? Check out these foundational studies to go deeper.
