The Simple Secret to Better Sleep: Take a Shower at This Time!

There is still debate about whether it is better to shower in the morning or at night. However, according to sleep researchers, showering at the following times can help you sleep better.

Bath time helps you fall asleep faster

Body temperature is an important part of your circadian rhythm. Your body temperature naturally rises during the day and falls at night, signaling to your brain that it's time to sleep. Taking a warm bath in the evening can speed up the process of lowering your body temperature, helping you sleep better.

But when exactly should you shower? A review of research by Dr. Shahab Haghayegh, a sleep researcher at Harvard Medical School (USA), found that taking a warm bath 1-2 hours before bedtime helps people fall asleep faster, according to the health news site Verywell Health.

Taking a warm bath before going to bed (40-42.5°C) improves both sleep quality and efficiency.

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Warm water causes vasodilation—that is, the blood vessels in the skin dilate—which increases blood flow to the surface of the body, explains Dr. Shahab Haghayegh.

Best bath water temperature to improve sleep quality and efficiency

Taking a warm bath can help you fall asleep faster and sleep better. Dr. Haghayegh’s review also found that taking a warm bath before bed (between 40-42.5°C) improved both sleep quality and sleep efficiency, according to Verywell Health.

Haghayegh says relaxing after a bath helps the body achieve a lower core temperature, which is essential for good, uninterrupted sleep. If timed correctly, even a 10-minute soak in warm water can trigger this effect.

Bathing before bed helps support energy and better brain function

According to Dr. Emily Manoogian, a circadian rhythm researcher at the Salk Institute for Biological Studies (USA), a good night's sleep can enhance cognitive function, including memory, decision-making ability and creativity.

That's why syncing your shower with your circadian rhythm can help you function better the next day.

Taking a bath before bed can act as a signal to your body that it's time to wind down, Dr. Haghayegh adds. This can help you ease into a state of relaxation, especially if you make it a regular habit before bed.

Source: https://thanhnien.vn/bi-mat-don-gian-de-ngu-ngon-hon-tam-dung-gio-nay-185250729172701797.htm