A warm bath can put you to a good night’s sleep, research finds

Alan Moses
Health Day Reporter

Thursday, July 25, 2019 (HealthDay News)-Better for both for all bus enthusiasts wrestling with the poor sleep: According to a new study, soaking in the bathtub before bedtime may reduce the time it takes to fall asleep.

Researchers have found that even a well-timed warm bath, or even a warm shower, seems to lengthen someone’s sleep.And the signs are overall sleep The quality is also improved.

Why? Mostly related to lowering a person’s body temperature.

Body temperature “begins to fall naturally as part of nature [24-hour] Cycle about 1-2 hours before normal time to go sleep“Research author Shahab Haghayegh explained.

He explained that warm baths and showers can push the process in the right direction by promoting blood circulation from the body to the outside. As a result, he said, “it removes heat very efficiently from the body and lowers body temperature.”

The secret is to perfect the bath in both time and heating.

“Yes, temperature is important,” emphasized PhD candidate Haghayegh. sleep Research and biomedical engineering at the University of Texas at Austin.

“It needs to be warm. Isn’t it too hot? Cold“In fact, if the bath is too cold or too hot, it has the opposite effect of hope, and the core body temperature may rise rather than fall, and sleep may be disturbed.”

Timing is also important. “The best time to take a bath to cool your core body temperature to improve sleep quality and help you fall asleep faster is about an hour or two before bedtime,” he said. He warned that taking it out of that window could actually disrupt the natural temperature cycle, and it’s not a good way to do it.

However, after analyzing the results of 17 previous studies, Haghayegh and his colleagues found that taking a properly heated bath or shower at the right time for just 10 minutes could have a positive effect on sleep. I found that there is.

The review was published in the August issue of Sleep medicine review..

The review study included participants of all kinds, from young and healthy soccer players to middle-aged patients struggling. Traumatic brain injury, And an elderly patient diagnosed with Sleep apnea..Some even focused cancer Patients and the people who deal with them Heart disease..

However, regardless of the type of person at hand, reviews have shown that those who take a warm bath or shower in a timely manner have effectively initiated a process known as “water-based passive body heating.” rice field.

And by doing so, the time it takes to fall asleep, also known as “sleep onset latency,” has been reduced.

The total amount of time the patient was able to sleep also increased. And the warm bath seemed to work to increase “sleep efficiency”. In other words, it means the length of time a person has slept in bed compared to the time spent in bed. Trying To sleep.

Sleep researcher Adam Klaus, who wasn’t involved in the study, said that the sleep-promoting power of warm baths and showers “has been believed for a long time, and it’s nice to see the literature support it. “.

Krause holds a PhD in Psychology from the Center for Human Sleep Sciences at the University of California, Berkeley.

He admitted that it may seem a bit counter-intuitive, given that it essentially involves exposing the skin to a certain amount of heat to cause a decrease in body temperature.

“”[But] The net effect of this is cooling the temperature of the core and the brain, which is a signal that the brain needs to start sleeping, “explained Klaus.

“I think this is a very nice, simple and subtle technique for helping sleep,” he added. “And that’s one of my main recommendations for people who are always having a hard time getting to sleep.”

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Source: Shahab Haghayegh, Ph.D. , Candidates, Sleep Studies and Biomedical Engineering, Department of Biomedical Engineering, University of Texas at Austin. Candidate of Dr. Adam Klaus, Center for Psychology, Human Sleep Sciences, Faculty of Psychology, University of California, Berkeley. August 2019, Sleep medicine review

A warm bath can put you to a good night’s sleep, research finds

Source link A warm bath can put you to a good night’s sleep, research finds

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