An evening bath or shower does more than just get you clean before bed—it can profoundly improve your sleep quality, according to sleep science experts.
Warm baths or hot showers are well-known for promoting relaxation before bedtime. However, for optimal sleep quality, timing is crucial, as backed by extensive research.
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A comprehensive review of over 5,000 sleep studies recommends a 10- to 15-minute bath or shower with water heated to 40–42.5°C, ideally 2–3 hours before bedtime. This routine, supported by sleep researchers, aligns with your body's natural circadian rhythms for deeper, restorative sleep.
The warm water raises your core body temperature. As it gradually cools over the next 2–3 hours, it signals your body to wind down, helping you fall asleep faster and sleep more soundly.
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