Et varmt bad eller en dusj før leggetid kan forbedre søvnkvaliteten betydelig og bidra til at du sovner raskere. En systematisk gjennomgang av forskningen fant at bading i 40-42,5 °C (104-109 °F) vann i så lite som 10 minutter, 1-2 timer før leggetid, kan forkorte tiden det tar å sovne med i gjennomsnitt 10 minutter.
Slik fungerer det
A warm bath’s sleep-promoting benefits come from how it impacts your core body temperature. Your body naturally cools down by about 1°F (0.5 °C) before bed, signalling it’s time to sleep. A warm bath enhances this natural temperature regulation process.
The hot water causes blood vessels to dilate, increasing blood flow to your hands and feet. This draws heat away from your core. Then, as you exit the tub, your body cools down more rapidly, mimicking the natural pre-sleep temperature drop. The optimal timing of 90 minutes before bed allows enough cooldown time. Bathing too close to bedtime doesn’t provide sufficient time for this temperature decrease.
Forskning
Forskning viser at et nattlig varmt bad kan gi umiddelbare søvnfordeler, og at effekten kan øke over tid ved jevnlig bruk. I tillegg til å redusere innsovningstiden, har det vist seg at bading øker søvneffektiviteten (prosent av tiden man sover), slow-wave-søvnen og den selvvurderte søvnkvaliteten.
Tips
If you don’t want or have time for a full bath, studies indicate that even bathing just your feet in warm water can help promote sleepiness and improve sleep quality by lowering your core temperature. Passive body heating appears effective through full-body immersion or more localized warming.
Noen forbehold å ha i bakhodet
A warm bath 90 minutes before bed can unlock more restful, efficient sleep. By tapping into your body’s natural temperature rhythms, this accessible practice can make falling asleep easier and elevate your overall sleep quality. If you’re looking for a natural way to get more and better sleep, a nightly pre-bed bath is well worth trying.
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