Photo: E. Teister / Globallookpress.com
Biomedical engineers from the University of Texas at Austin (USA) found that taking a shower 1-2 hours before bedtime can significantly improve the quality of the sleep. About it reported in a press release on EurekAlert!.
Scientists have conducted an extensive systematic review 5322 of studies devoted to the search of the connection between systematic heating of the body with water or take a shower or bath and sleep quality. The specialists took into consideration such criteria as the time of transition from wakefulness to sleep, total night time, the ratio of time sleeping to time in bed and subjective sleep quality.
It turned out that the optimal water temperature for improving the quality of sleep is 40-42 degrees Celsius. This allows to reduce the time of going to sleep for 10 minutes.
Body temperature, and sleep is governed by circadian rhythms — 24-hour rhythms that are formed due to the molecular clock in the hypothalamus. In the second half of the day, body temperature on 1-1. 5 degrees Celsius higher than during sleep, when the temperature is reduced to a minimum. One hour before sleep the body temperature decreases to 0.25-0.5 degrees Celsius and continues to decrease, reaching the lowest values at the beginning of the late period of sleep. The subsequent temperature rise indicates imminent revival.
A warm bath stimulates blood circulation, promoting efficient removal of heat through the circulatory system of the hands and feet and reducing body temperature. So taking a shower 1-2 hours before bedtime helps a circadian rhythm return to normal.
Video, photo All from Russia.