Making a special effort to cool down the body before bedtime may particularly help those with insomnia and sleeplessness to fall asleep easier and sleep more deeply.
Doctors at the Cornell Medical Center in White Plains, New York found 44 people to participate in their study. There were 21 men and 23 women between the ages of 19 and 82.
Using body temperature testing methods, the scientists discovered that the participant’s body temperatures naturally dropped most significantly in the two hours before sleep started. Because of this, they concluded that taking a hot bath 90 minutes before bed is the best time to create a more ideal temperature.
In other words, a person’s body temperature for best sleep can be changed by taking a warm bath and then when they get out of it, a steep drop in temperature will occur that more closely approximates the ideal, cooler temperature for a more sound sleep.
More recently, the study mentioned above from the Journal “Sleep” was included in an analysis of 13 different research studies published in a report in “Sleep Medicine Reviews”. In this new report, the authors found that taking warm showers and baths 90 minutes before bed can cause an increase in blood circulation that moves body heat from the internal areas of the body to the extremities, such as the palms and soles of the feet, thereby cooling the body down.
The bathing supports the natural rhythms and temperatures of the body. Bodies naturally have a cooler body temperature in the late afternoon and evening, and then as the night’s sleep ends, the body gradually becomes warmer.
Another tip would be to keep the bedroom comfortably cool, by using fans or an air conditioner as needed, to assist with falling asleep better and sleeping more deeply.
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