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Is there really a best time than another for that soothing bath or shower before you hit the bed for the night and good sleep? Ana Sandoiu investigated this in an article that was in fact checked by Jasmin Collier and published in Medical News Today.
Improving sleep can be accomplished with that warm shower or bath before bedtime, but when is the perfect time to do this? According to a new study, if you struggle to get a decent amount of sleep, there are several tips to try to improve the chance of falling asleep and getting that quality of rest.
Exercising regularly, keeping the bedroom cool and avoiding alcohol before going to bed are great ways to ensure a good night’s rest, but taking a warm bath or shower is also a well-known sleep remedy. A warm bath or shower helps to relax us and our body temperature tends to drop following the bath, which can induce better sleep. Research led by Shahab Haghayegh, a doctoral researcher in the Department of Biomedical Engineering at the University of Texas in Austin investigated this.
They searched through a total of 5,322 studies using databases such as PubMed, CINAHL, Cochran, Medline, PsycInfo, and Web of Science. The results have been published in the journal Sleep Medicine Reviews, where they analyzed the effects of water-based passive body heating on indicators of sleep quality. Sleep onset latency (SOL), wake after sleep onset, total sleep time, sleep efficiency, slow-wave sleep, and subjective sleep quality were the indicators.
SOL is how long it takes to fall asleep sleep is a conventional way of measuring sleep that divides the time a person is asleep by the total time they spend in bed minus the SOL. Slow-Waves sleep is the deepest phase of sleep that many believe to be critical for learning and memory consolidation.
It was revealed that the best time for taking that shower or bath is 1-2 hours before going to bed. You don’t need to take a longer shower than 10 minutes to reap the benefits. It cools the body down by improving the blood circulation from the core of the body to its periphery, which means the hands and feet.
Taking your shower or bath at this time will improve the temperature circadian rhythm and help you to fall asleep more quickly while improving your sleep quality. They did notice after looking through all the studies that there were significant disparities in terms of the approaches and findings. To make an accurate determination of whether sleep can be improved was to combine all the past data and look at them through a new lens. The data proves that a warm shower or bath before bed does make a huge difference in your overall sleep quality.
Dr Fredda Branyon