Simple habits that help you fall asleep more easily.

Difficulty falling asleep, insomnia, and poor sleep quality are becoming increasingly common. Work pressure, stress, blue light from phone screens, and disrupted circadian rhythms are major factors contributing to reduced sleep quality.

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

Taking a warm bath about 1-2 hours before bed can help you fall asleep faster.

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A meta-analysis published in the journal Sleep Medicine Reviews showed that taking a warm bath about 1-2 hours before bedtime can help you fall asleep an average of 10 minutes faster, while significantly improving sleep quality. This method is not only easy to implement but also provides a relaxing feeling both physically and mentally.

The human body operates according to a circadian rhythm. Body temperature is a crucial factor influencing sleepiness. At night, body temperature begins to slightly decrease, signaling that it's time to rest. While it may sound contradictory, taking a warm bath in the evening can naturally lower body temperature, thus making you feel sleepy faster.

When a person takes a warm bath at around 38-40°C, the skin temperature rises, causing the blood vessels just beneath the skin to dilate. This causes more blood to flow to the surface of the body, thereby allowing body heat to dissipate into the environment more quickly, stimulating hypothermia.

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

Additionally, taking a warm bath can help you sleep better by reducing stress and relaxing the nervous system. Warm water helps tense muscles begin to relax, while stimulating the parasympathetic nervous system—the system responsible for feelings of relaxation and rest.

Research from the National Sleep Foundation in the US indicates that taking a warm bath before bed can help reduce levels of the stress hormone cortisol in the blood. This results in feelings of relief, safety, and well-being, all crucial for achieving deep sleep.

Additionally, to maximize the benefits of warm baths for sleep, people should maintain a schedule of taking warm baths at the same fixed time each evening. Over time, the body will gradually recognize warm baths as a sign of preparing for sleep, thereby contributing to easier sleep, according to Healthline .

Source: https://thanhnien.vn/thoi-quen-don-gian-giup-de-di-vao-giac-ngu-hon-185250517142144385.htm