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Bathing at night is the habit of most young people after a working day. However, a warm bath before bed may also be the key to helping adults sleep better. In particular, for those who often have sleep problems such as difficulty sleeping, not sleeping deeply, taking a warm bath before going to bed needs to become a daily habit.
1. What are the benefits of taking a warm bath before going to bed?
A bath can feel great for the body and mind in many different ways. According to a small Japanese study, participants reported significantly improved health, psychological, emotional and social well-being after taking a warm bath over a 2-week period.
In addition, other reports also noted the benefits of warm baths including:
Reducing stress and anxiety; Muscle relaxation and pain relief; Reduce blood pressure and cardiovascular risk; Enhance metabolism; Control diabetes; Strengthen the immune system.
2. Why does a warm bath sleep better?
Hot water in the bath can provide anxiety relief and help relieve stress. By increasing body temperature during a warm bath, the muscles relax and blood pressure drops.
Indeed, when soaking in a tub, warm water increases circulation and draws heat from the body to the fingers and toes. Then, when you step out of the bath, your body will be cooled in the air. It is this drop in temperature that mimics one of the many signals the body uses to cool down.
While awake, body temperature is highest, usually in the late afternoon or early evening. This is part of the body's circadian rhythm, a set of behaviors and biochemistry timed by an internal 24-hour clock with sleep and wake cycles. What triggers the sleep cycle is a natural drop in body temperature, about 1 degree in the hour before bedtime. Thus, taking a warm bath at night increases the body temperature at this time and helps to feel more sleepy, effectively improving insomnia.
Tắm nước ấm có thể giúp bạn có giấc ngủ ngon hơn
3. How to apply warm bath before going to bed?
The prerequisite for a warm bath to sleep better is to never stress about not having enough time to shower. Because the recommended time for the habit of taking a warm bath before going to bed to be effective for a good night's sleep is in the range of 20 to 25 minutes, because a shorter time may not allow the body to relax, but a longer time. may begin to dry out the skin.
Therefore, take a warm bath before going to bed for about 1-2 hours before going to bed, and should apply moisturizer or natural oil to the skin before sleeping.
Besides, there are also ways to enhance the warm bath experience and sleep better. While a warm bath can promote the body's natural sleep, it's also an opportunity for everyone to soak up some quiet and relaxation. When the senses get busy, the mind can easily disconnect from the stress that has built up during the day. Soft music, pleasant scents from essential oils, scented candles, and bath salts or oils are all therapeutic ways to engage all the senses. At the same time, people should also stop using the phone, watching the news while waiting for the water to enter the bath so that the mind can start to rest.
If you can't soak in the tub, the relaxing habit of taking a hot shower can also help. On the other hand, a high-pressure shower also provides relaxation benefits that focus on wherever there is tension such as lower back muscle pain, legs should have a better relaxing effect on the whole body than a soaking tub.
Finally, in order for a warm bath before going to bed to be effective, it is necessary to take care of everything in the family beforehand, including arranging the room and making the bed. If you still have to see the clutter before bed and need to keep tidying up, the sleepy energy you've built for yourself by taking a warm bath will quickly be ruined.
In summary, planning a nightly routine of taking a warm bath before bed is a great way to get a better quality sleep. Therefore, it's never too late, everyone can take time for a warm bath to sleep better from tonight. Starting a nightly self-care routine in a warm bath with a few scented candles and soothing music can be the best way to a peaceful night's sleep.
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References: discovermagazine.com, sleep.com, healthline.com, webmd.com
