If you’re having trouble sleeping at night, you’re certainly not alone. There are over 9 million people just like you who are so desperate for a nightly rest that they’re actually taking a prescription sleep medication every night. But what if we told you it doesn’t have to be that way? What if there was one simple, easy hack that you could do in your own home that could help you sleep better at night without prescription drugs?
In case you haven’t guessed already by the title, yes, there is and yes, we’re going to explain it to you. You may have already guessed what the heck it is by now: a nice, warm bath. But you can’t draw just any warm bath. There is a very specific way to use a warm bath to prime your body for better sleep at night. It will help you fall asleep right at bedtime, it’ll improve the overall quality of your sleep, and it’s much better for you than dangerous sleep medications. So let’s get to the instructions, shall we?
How to Properly Implement the Warm Bath Hack
If you’ve never taken a warm, soothing bath before, we’re sure you at least have an idea of how wonderful the experience can be. Obviously, if you don’t have a bathtub in your home or access to one on a regular basis, implementing the warm bath hack may be difficult for you – but thankfully, it’s not impossible (more on that later). For the rest of you bathtub mavens out there, get ready to learn a trick which will not just improve your sleep, but your quality of life in general.
We know you’re probably thinking right now that this hack will give you the perfect excuse to use that new, slightly pricey bath bomb while sipping on a glass of pinot grigio and reading a good book. Unfortunately, the warm bath sleep hack requires a little more strategy and effort than that. But don’t you worry – it’ll be worth it! It’s mostly about timing. You have to make sure that you take your bath at the right time, that you spend only as much time as you need in the water, and that you give your body time between the end of your bath and the start of your bedtime to process everything. Once you get the timing down right, you’ll hack yourself to sleep in no time.
This step-by-step process will require a little tweaking and experimentation from you. Everyone’s body is different, so you’re going to have to personalize it to your individual needs. The steps you need to follow are:
- Draw your bath at any point between 1 – 2 hours before your scheduled/desired bedtime
- Make sure the water is very warm (but not uncomfortably hot) and soak in it for at least 30 minutes
- Get out of the tub and dry off about 90 minutes before your scheduled bedtime
The 90-minute rule is the amount of time it usually takes for your body to cool back down after the warm water heats you up. This cooling down effect sends a signal to your body that it is time for bed. Once your body gets the green light on preparing for rest, you’ll start to feel drowsy and ready for sleep in no time. For some people, though, it may only take an hour or 30 minutes after you step out of the bath to start feeling that drowsiness. The best thing to do is experiment with different times so that you figure out exactly what works for you.
Speaking of figuring out what works for you, you can still utilize this temperature hack even if you don’t own a bathtub. This is especially true for people who live in big cities where space is scarce and not every home or apartment has room for a tub. It is possible to create the same effect by taking a warm shower instead. But this can be a little bit trickier since standing in a shower of running water is less efficient at warming your body than soaking it in a warm bath. Luckily, there’s another hack you can use to improve your sleep which is shower specific. And when you learn how to do it right, you can use your shower to super-hack your body for perfect sleep.
Contrast Showers: Next Level Hacking Skills
Contrast showers are a little harder to manage because of the temperature extremes. But the effort has some pretty big payoffs. As effective as slowly warming your body in a warm bath and slowly cooling your body after you dry off is, doing this process quickly in a shower has an even stronger effect. It’s basically the HIIT cardio of sleep hygiene. And it goes a little something like this:
- Figure out where the settings on your shower knob are for water temperatures which are uncomfortably hot and uncomfortably cold; but don’t be a hero. Make sure they’re just outside your comfort zone but no farther (or else you may injure your skin).
- Pro tip: mark them with tape or some other visual cue if you can. You’ll need to be able to switch fast between the two if you want to do it right.
- Start on the cold water setting, and immerse yourself under the running water for 20 seconds. At the end of those 20 seconds, turn the knob to the uncomfortably warm setting and stands there for 10 seconds. This is a full set.
- Most experts recommend completing anywhere from 3 to 5 sets per shower right before bed. After you have completed all of your sets, switch the knob back to the cold water setting for a final 20 seconds, and then get out of the shower. If you do it right, you’ll be sleeping like a baby and no time.
Next Next Level Hacking Skills: Use a Warm Bath or a Contrast Shower With the Right Herbal Sleep Aid
Why not coax your body into relaxing that much better with a natural sleep aid? Some of the best ones, like Avinol PM, contain safe herbal ingredients which naturally help your body relax at night. They are effective yet gentle, and won’t require you to jump through the hoops of getting a prescription just to get the rest that you deserve. We strongly suggest you try one out today.