This One Practice Could Help You Sleep Better Everyday
Good sleep is extremely essential for a healthy brain and body. 
Good sleep is extremely essential for a healthy brain and body. (Photo: iStockphoto)

This One Practice Could Help You Sleep Better Everyday

Taking hot bath at least 90 minutes before bedtime is your ticket to sound sleep. Just remember that the water temperature should be around 40-42 degrees Celsius, else you may not get better shuteye.

Biomedical engineers at University of Texas-Austin reached this conclusion after analyzing thousands of studies linking water-based passive body heating, or bathing and showering with warm/hot water, with improved sleep quality.

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According to lead author on the paper, Shahab Haghayegh,

When we looked through all known studies, we noticed significant disparities in terms of the approaches and findings.

"The only way to make an accurate determination of whether sleep can, in fact, be improved was to combine all the past data and look at it through a new lens."

In collaboration with the UT Health Science Center at Houston and the University of Southern California, the researchers reviewed 5,322 studies.

Meta-analytical tools were used to assess the consistency between relevant studies and showed that an optimum temperature of between 104 and 109 degrees Fahrenheit (40-42 degrees Celsius) improved overall sleep quality.

When scheduled one-two hours before bedtime, it can also hasten the speed of falling asleep by an average of 10 minutes.

It is understood that both sleep and our body's core temperature are regulated by a circadian clock located within the brain's hypothalamus that drives the 24-hour patterns of many biological processes, including sleep and wakefulness.

Also Read : These Yoga Exercises Can Help You Sleep Better

The average person's circadian cycle is characterized by a reduction in core body temperature of about 0.5 to 1 Fahrenheit around an hour before usual sleep time -- dropping to its lowest level between the middle and later span of night-time sleep.

It then begins to rise, acting as a kind of a biological alarm clock wake-up signal.

The researchers found the optimal timing of bathing for cooling down of core body temperature in order to improve sleep quality is about 90 minutes before going to bed.

"If baths are taken at the right biological time -- 1-2 hours before bedtime -- they will aid the natural circadian process and increase one's chances of not only falling asleep quickly but also of experiencing better quality sleep," showed the findings appeared in the journal Sleep Medicine Reviews.

(This story was auto-published from a syndicated feed. Only the title and the image have been edited by FIT.)

Also Read : Paying to Sleep Well: The Rise of Sleepcations Among Indians

(This story was published from a syndicated feed. Only the headline and picture has been edited by FIT)

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