Simple habits to help you fall asleep easier

While many people turn to drugs or supplements to help them fall asleep, there is a simple and effective solution that has been proven by scientific research: take a warm bath before going to bed, according to the health website Healthline (USA).

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A meta-analysis published in the journal Sleep Medicine Reviews found that taking a warm bath about 1-2 hours before bedtime can help you fall asleep an average of 10 minutes faster, while also significantly improving sleep quality. Not only is it easy to do, but it also provides a feeling of physical and mental relaxation.

The human body operates according to a circadian rhythm. Body temperature is an important factor that affects the feeling of sleepiness. At night, the body temperature begins to drop slightly, signaling that it is time to rest. Although it may sound contradictory, taking a warm bath in the evening will help stimulate a natural drop in body temperature, thereby making you feel sleepy faster.

When a person takes a warm bath of about 38-40°C, the skin temperature increases, causing the blood vessels just below the skin to expand. This causes more blood to flow to the body's surface, thereby allowing the body's heat to be released into the environment more quickly, stimulating a decrease in body temperature.

Over time, taking a warm bath acts as a signal to prepare for sleep.

In addition, taking a warm bath can help you sleep better by reducing stress and relaxing your nerves. Warm water helps tense muscles begin to relax, while stimulating the parasympathetic nervous system - the system responsible for the feeling of "relaxation and rest".

Research from the National Sleep Foundation shows that taking a warm bath before bed can help reduce levels of the stress hormone cortisol in the blood. The result is a feeling of relief, safety, and comfort. These are all very important factors for the body to fall into deep sleep.

Additionally, to maximize the benefits of a warm bath for sleep, people should maintain a warm bath schedule at the same time every night. Over time, the body will gradually perceive a warm bath as a sign of preparing for sleep, thereby contributing to easier sleep, according to Healthline .