1-minute tip: Do hot baths support sleep?

Are hot baths really good for sleep? Aside from being relaxing, evidence from research supports the use of hot baths in promoting shorter sleep onset latency. In other words, hot baths really do seem to help people sleep better, particularly in terms of falling asleep faster.

When you take a 10- to 30-minute hot bath you experience vasodilation, which means that your blood vessels widen, thereby increasing blood circulation to your skin and extremities. This process promotes heat loss, cooling the body. This is good because our body temperature naturally lowers when we are ready to fall sleep, and taking a hot bath, at around 40°C, supports this decrease in body temperature. This, in turn, has been found to be associated with falling sleep more quickly.

To obtain this benefit, allow for enough time for your body temperature to cool.

A hot bath taken 90 minutes before bedtime will allow for this. If you are a senior, a study found that that benefit could be obtained when taking a hot bath 61 to 80 minutes before bedtime (https://pmc.ncbi.nlm.nih.gov/articles/PMC8314650/).

Incorporating baths into your sleep routine

To get the most from warm baths, consider these tips:

• Set the water temperature between 37°C to 40°C (98°F and 104°F).

• Take your bath 60 to 180 minutes before bedtime. This timing allows your body temperature to drop naturally after the bath.

• Create a calming environment. Dim the lights, play soft music, or infuse your bath with lavender or chamomile scents to help support relaxation.

• Limit bath time to 15-30 minutes

• Start off your sleep or bedtime routine with your hot bath. After your bath, continue to promote relaxation by limiting tech use and keeping the lights dim.

  
  

Who Should Be Cautious with Warm Baths?

Most people can safely enjoy warm baths, but some should take precautions:

• People with cardiovascular conditions should consult a physician.

• Pregnant women should consult with a physician.

• Individuals with skin conditions and seniors should monitor their skin's reaction to warm water and adjust bath frequency accordingly.

  
  

Creating Your Personalized Warm Bath Sleep Routine

Experiment with bath temperature and timing to find what feels best for you. Keep a sleep journal to track how your sleep improves after adding warm baths. Do this for two weeks to see how it goes. However, there is no need to keep tracking your sleep once you have established a good routine for yourself.

Here’s a simple example routine:

• 8:45 PM: Draw a warm bath with calming scents like lavender.

• 8:50 PM: Soak for 20 minutes, focusing on deep breathing.

• 9:10 PM: Step out, dry off, and wear comfortable pajamas.

• 9:25 PM: Dim the lights and read a book or listen to soft music.

• 10:00 PM: Prepare for bed and turn off the lights.

  
  

Adjust the timing based on your usual bedtime and personal preferences.