Effect of a warm bath on your sleep

The effect of a warm bath on your sleep

Sleep is an essential aspect of our health and well-being. It offers our body the chance to recover from the day and our mind the chance to process and organize information. You can influence this with a warm bath before going to sleep.

What Are The Benefits Of A Good Night’s Sleep?

The benefits of a good night’s sleep are endless:

  • It contributes to a strong immune system
  • Improves memory
  • Regulates metabolism
  • Stabilizes our emotional state

A good night’s sleep can mean the difference between a productive, energetic day and a day of fatigue and lethargy. But what if sleep remains out of reach? A common suggestion is to take a warm bath before going to bed. But what does science say about this?

Hot bath and sleep: What does science say?

To date, there are no specific studies examining the direct impact of a warm bath on sleep. Still, there are studies that provide insight into how bathing before bedtime can affect sleep quality. This mainly concerns the influence of body temperature on the sleep-wake cycle.

The Connection Between Your Body Temperature And Sleep

Our body has an internal clock, your natural rhythm, which regulates, among other things, the sleep-wake cycle. One of the factors that influence this rhythm is our body temperature.

During the day, our body temperature changes – it is higher in the late afternoon and lower in the early morning hours. Interestingly, this drop in temperature at night helps the body prepare for sleep, while the rise in the morning helps us wake up.

This is where the warm bath comes into play. Taking a warm bath increases your body temperature. But when you get out of the bath, your body starts to cool down, which can aid the process of falling asleep. This is why a breathable blanket can help regulate your body temperature.

Benefits of a Warm Bath Before Bedtime

Although more research is needed to determine the exact effects of a warm bath on sleep, there is some evidence that a warm bath can improve sleep quality.


A warm bath can reduce muscle tension and promote a feeling of calm and relaxation. This relaxation can help you fall asleep faster and sleep more deeply.

Body Temperature

A warm bath can help regulate body temperature, which benefits the sleep-wake cycle.

Sleep Routine

Incorporating a warm bath into your evening routine can help your body and mind prepare for sleep.

How Do You Integrate A Warm Bath into Your Sleep Routine?

We understand all too well that after reading you also want to know how you can incorporate a warm bath into your sleep routine. To get the most out of the benefits of a warm bath for sleep, there are some points to keep in mind:

Timing: Do not take your bath immediately before going to sleep. Try to schedule it about 1-2 hours before bedtime. This gives your body time to cool down and prepare for sleep.

Temperature: The water does not have to be extremely hot. A warm bath of around 37-40 degrees Celsius is ideal.

Atmosphere: Create a relaxing atmosphere. For example, use candles, soothing music or essential oils.

NB! It is very easy to catch a cold when you get out of a warm bath. That is why we recommend that you dress warmly with a warm bathrobe or thick sleeping clothes.

A warm bath on your sleep

Consider if it’s For You

Although there are no direct studies examining the impact of a warm bath on sleep, there is plenty of indirect evidence to suggest it can be a useful strategy. By helping to regulate body temperature and promote relaxation, a warm bath can be a valuable addition to your evening routine.

However, it is important to remember that sleep is a personal process. What works for one person may not work for another. Try different techniques and discover what works best for you.

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