A warm shower can do wonders for your sleep!

Enjoying a warm bath or shower approximately 60-90 minutes before bed may improve sleep quality, a new study research finds out more

This may be the result of the natural, quick drop in body temperature that occurs after stepping out of a warm bath or shower and into cooler, room temperature air.

“You sleep better when your internal body temperature is cool,” Essentially, this means that you trick your body into cooling down before bed which then improves your overall sleep quality.”

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It makes sense that 90 minutes might be the optimal time at which to jumpstart this natural cooling process.

“Your body starts to cool down by around 0.5-0.8-degree Centigrade approximately 60 to 90 minutes prior to sleep,” Researchers told us. “This means that this is the optimal time to use a warm bath or shower to kickstart this process.”

Body Temperature And Sleep

The study, which was conducted by biomedical engineers at the University of Texas at Austin and published in the journal Sleep Medicine Reviews, analyzed more than five thousand studies that found a strong association between bathing or showering in warm or hot water and improvements in sleep quality. All told, 13 of these studies were included in a meta-analysis.

That analysis suggested that the ideal time to take a warm bath or shower is one to two hours prior to bedtime, with the most optimal time being approximately 90 minutes before bed. This timing was associated with falling asleep an average of 10 minutes faster.

The study also suggested that the ideal water temperature for improving sleep is between 104 and 109 degrees Fahrenheit. This temperature range was associated with improvements in sleep quality.

These findings align with what researchers know so far about the relationship between body temperature and circadian rhythms.

Despite common belief, our body temperature is not static throughout the day and actually follows a circadian rhythm that falls in line with our sleep/wake cycles. Our body temperature is lowest in the morning and then climbs throughout the day, peaking around 6 p.m. Then our body temperature slowly starts to drop as we get ready to sleep. It is believed that this temperature drop in the evening signals our body and brain that it is time to sleep.

Why Taking A Warm Bath Or Shower Might Improve Sleep

Taking a warm bath or shower before bed might help kickstart the body’s cooling process, which naturally takes place before bed and lays the groundwork for sound sleep.

“Behavior that helps this body temperature drop is suggested to help with sleep,”  These behaviors include early evening exercise and earlier evening hot baths or showers. A hot bath or shower causes a rise in body temperature. After the bath or shower, your body then has to compensate and cool itself off. This causes the body temperature to drop, making it easier to fall asleep and stay asleep.”

Consistently taking a bath or shower in the hours leading up to bed might also help people develop a regular bedtime routine that paves the way for sleep, “If you are someone who struggles with falling asleep at night, keeping a bath before bedtime can help you develop a routine that signals to   body it is time for sleep and relaxation.”

To use this trick most effectively, Top researchers emphasizes that taking a bath or shower 90 minutes before bedtime may be ideal. “If it is taken too close to bedtime, the body temperature may not drop quickly enough to signal sleep,” she says.

“While you may feel more awake and energized right after the shower, in the subsequent 90 minutes, your body will regulate your sleep/wake cycle (i.e. your circadian rhythm) and prepare itself for bed.”

 

References

  1. https://www.webmd.com/sleep-disorders/news/20190725/warm-bath-can-send-you-off-to-a-sound-slumber
  2. https://www.sciencedirect.com/science/article/abs/pii/S1087079218301552
  3. https://www.sciencedaily.com/releases/2019/07/190719173554.htm
  4. https://www.researchgate.net/publication/332535155_Before-Bedtime_Passive_Body_Heating_By_Warm_Shower_Or_Bath_To_Improve_Sleep_A_Systematic_Review_And_Meta-Analysis
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5 Easy & Natural Remedies For Insomniacs

Insomnia is one of the biggest problems facing people today, with 30% of the population reporting some symptoms according to a National Sleep Foundation survey. Insomnia can increase anxiety and depression, reduce your productivity, and cause serious health problems over time.

Getting to sleep can feel impossible for some people, and with medications causing a series of side effects, many people choose to go without.

But there are natural ways you can improve your health and get a good night’s sleep. Here are some useful & effective methods to cure insomnia naturally. Before you search for Mattress stores near you, you must read our blog to know more healthy and natural way to cure insomnia.

1. Exercise To Promote Deep Sleep

Exercise is by far one of the most effective ways to improve your sleep naturally. It can also help you get a deeper sleep, promoting recovery for your body.

Best Beds

A recent study found in the Journal of Strength and Conditioning Research showed that five sessions of resistance training a week significantly boosted sleep and sleep quality. Participants were able to fall asleep faster, easier, and get a longer sleep.

Different forms of exercise are just as effective. Another study in the European Journal of Sport Science showed that early-morning aerobic training helped people get to sleep earlier at night.

It helps in many ways. Exercising helps you expend energy, which naturally leads to being more tired. Your body needs to recover, hence a higher need for sleep. It’s also been proven to be effective in reducing stress and anxiety – two widespread causes of insomnia.

In addition to the improvements in strength, cardio, and overall health, it’s the best natural way to reduce insomnia. If you are an insomniac and finding it hard to overcome insomnia, you must read and share this blog to find a cure for yourself and others.

2. Change Your Diet To Include Foods That Promote Sleep

If you’re living a stress free and healthy lifestyle, your insomnia might just be a simple dieting issue. The foods and drinks you consume can have a serious effect on your quality of sleep.

Caffeine is one of the main suspects. While a healthy cup of green tea or black coffee in the morning won’t hurt, drinking caffeine throughout the day can severely impact your sleep. Drinking energy drinks or hot beverages late at night is bound to keep you up.

Foods helps you sleep

The foods you eat can also hurt you. A 2016 sleep study showed that a diet low in fiber and high in sugar and saturated fats will lead to a lighter and low-restorative sleep. Alcohol will also worsen your sleep quality.

It’s important to not overeat as excess energy will make it increasingly hard to sleep. You should also include healthy, sleep enhancing foods in your daily diet plan. Foods high in tryptophan or serotonin like yogurt, turkey etc.

3. Stick To A Sleep Schedule

One of the primary causes of insomnia is an irregular sleep schedule. Going to sleep at the same time every night is essential to consistent healthy sleep.

Stick to a sleep schedule

Staying up late to watch TV, use the internet or study is often responsible for reduced ability to sleep. A BMC Public Health study on Taiwanese university students found that those with an irregular sleep schedule received lower quality of sleep and less sleep overall.

Training your body to go to sleep at a certain time has huge benefits for your health. You’ll naturally be able to sleep quicker and get a deeper, more restorative sleep.

You need to sleep at the same time every night, avoid naps, and only use your bed when you’re sleeping.

Try turning off distractions such as your TV, smartphone, and laptop an hour before hitting your bed. It’s also important to cut out any food or drink a few hours before bedtime.

It may take some time for your body to get used to, but as your sleeping schedule becomes regular, you’ll find yourself getting to sleep with ease every night.

4. Use Relaxation Techniques To Eliminate Stress

With stress and anxiety being common reasons for insomnia, learning relaxation techniques such as breathing exercises, meditation, and yoga can help you sleep better.

Relaxation Techniques

Sleep expert Dr. Andrew Weil developed the 4-7-8 sleeping technique – a breathing exercise designed to help insomnia patients. This involves sitting up straight, inhaling through your nose for 4 seconds, holding your breath for 7, and slowly breathing out for 8.

Scientific research found that mindfulness meditation is effective for reducing daily stresses and reducing insomnia. Just 20 minutes a day can help you feel more relaxed physically and mentally.

Yoga is also a powerful sleep aid, both as an exercise and relaxation technique.

Daily stressors like your job, money, and relationships can affect your sleep if they weigh on your mind. Use these techniques to clear your mind, relax your body, and ultimately get to sleep.

5. Improve Your Sleeping Spaces

The right environment is essential to the quality of your sleep. If you feel uncomfortable or irritated at night, you may just need to redesign your bedroom.

It’s worth investing in the right sleep equipment. Comfortable pillows and the right covers can make a real difference to your sleep. But your mattress is the most important factor when it comes to sleeping comfortably.

Pocket sprung mattresses are the most popular choice, offering consistent firmness and body support. However, choosing a mattress comes down to personal preference. Some people find they sleep better on a memory foam or gel mattress.

Regulating temperature can also help; being too hot or too cold will make it hard to get to sleep. Try turning the air conditioning up and using lighter covers in the summer. When winter rolls around, get a thicker duvet and crank up the heating.

Improve sleeping spaces

Things light dim lights, lavender diffusers, and blackout curtains can also help you sleep. Make sure to use your bedroom purely for sleeping and stay out of it otherwise – this is an effective psychological trick that helps reduce insomnia.

While many people turn to medications for sleeping, it’s much healthier to cure insomnia naturally. These healthy sleeping life hacks will make it easier to sleep, improve your sleeping quality, and even improve your health and quality of life. Try them out before anything else and get a good night’s rest.

 

 

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